How Do Pause Squats Work?
Any variation of the squat can be done with a two to three second pause at the bottom. This is known as a pause squat. Everybody’s squat depth will vary; some people can descend below parallel—that is, with their thighs parallel to the floor—without compromising form. Others, on the other hand, will find this more challenging, and their final range of motion will be parallel.
Typically, you lift somewhat less weight than you would during a typical set. This is due to the fact that the longer pause will result in an increase in tension and intensity. Thus, for pause squats, aiming for a 10%–20% weight drop is appropriate.
Method for Pause Squats
Pause squats can be performed with any variation of the squat exercise, such as:
Squats bodyweight
Goblet squats
Bench press front squats
Back squats with a barbell
Landmines Squats
Paused Barbell Back Squats
Keep your body straight as you drive your hips back into a squat. Bend your knees until your thighs come into contact with or surpass the floor.
Re-establish yourself explosively in the beginning posture.
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