Demo & instructions
Paused Bodyweight Squat
Also known as: Pause Air Squat, Bottom-Hold Squat
Instructions
A bodyweight squat with a deliberate two- to three-second pause at the bottom of every rep. The pause removes the bounce, builds strength in the deepest position and makes a light movement harder without any load.
- Movement
- Squat
- Type
- Compound
- Level
- Beginner
- Typical range
- 6–20 reps
Setup
- 1Stand with the feet shoulder-width apart and the toes turned slightly out.
- 2Hold the arms out in front or cross them over the chest.
Execution
- 1Sit down between the hips until the thighs are at least parallel to the floor.
- 2Hold still at the bottom for a slow count of two or three, staying tight.
- 3Stand up smoothly by pushing the floor away with the whole foot.
Breathing
Target
Equipment
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
