How to do the Paused Bodyweight Squat
- Lower until you reach a stable squat position.
- Pause briefly while keeping your legs and trunk engaged.
- Stand smoothly without rocking forward first.
Common mistakes
- Relaxing at the bottom of the pause.
- Bouncing out of the pause to gain momentum.
Suggested sets and reps
Use these ranges as a starting point. Your plan sets the volume based on your goal and experience.
| Training goal | Sets | Reps per set |
|---|---|---|
| Muscle building | 3–4 | 10–15 |
| Strength | 3–4 | 6–10 |
| Muscular endurance | 2–3 | 15–22 |
Alternative exercises
- Bodyweight Squat · Bodyweight
- Goblet Squat · Dumbbells
- Resistance Band Squat · Resistance bands
Frequently asked questions
What muscles does the Paused Bodyweight Squat work?
Primary muscle group: Quads. Secondary muscles: glutes, adductors, core.
How many reps should I do for the Paused Bodyweight Squat?
Muscle building: 3–4 sets of 10–15 reps. Strength: 3–4 sets of 6–10 reps. Muscular endurance: 2–3 sets of 15–22 reps.
What can I do instead of the Paused Bodyweight Squat?
Compare the setup and equipment for these alternatives: Bodyweight Squat, Goblet Squat, Resistance Band Squat.