Pause Squat (Barbell)
Trains the quadriceps. You need a barbell. One of our free programs uses it, across 5 sessions.
Free to use. The app works out every weight and times your rest.
In the programs
How our programs run the Pause Squat (Barbell)
These numbers are counted from the programs themselves, not averaged off the internet.
1of our 50 programs use it
3×10 @ 57%the shape they run most (1 session)
2:00typical rest between sets
1set the weight off your training max
| Program | Session | Sets × Reps | Progression |
|---|---|---|---|
| GZCL UHF | Bench | 3×10 @ 57%4×8 @ 62%+3 more on the program page | Fixed % of Training Max for the block — the TM holds; retest and re-run to move it |
Percentages are of your training max. Durata works out every one of these weights for you.
See it in action
Watch the Pause Squat (Barbell) progress week by week
A full run of a program built around it, session by session, in the real app.
Muscles worked
What Pause Squat (Barbell) trains
Technique
How to do the Pause Squat (Barbell)
- Stand with your feet shoulder-width apart, holding a barbell across your upper back with your hands slightly wider than shoulder-width apart.
- Push your hips back and bend your knees to lower into a squat until your thighs are at least parallel to the floor.
- Hold the bottom position for a deliberate pause of two to three seconds, staying tight and keeping your chest up.
- Drive through your heels to stand back up to the starting position. Repeat for the desired number of repetitions.
Form cues
Getting it right
- Stay braced and tight during the pause; do not relax or sink into the bottom position.
- Use less weight than your normal squat, as the pause removes the stretch reflex.
- Keep your chest up and your back straight throughout the pause and the drive up.
- Take a deep breath before descending and exhale as you drive out of the hole.
Substitutes
Swap Pause Squat (Barbell) for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Pause Squat (Barbell) for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.