The Paused Squat is a variation of the traditional squat exercise in which you pause at the bottom of the squat movement before returning to the starting position. This pause allows you to focus on engaging and activating your muscles, particularly the quadriceps and glutes, making the exercise more challenging and effective for building strength and muscle.

Muscle Groups:
Upper Legs

Muscles:
Quads (Thigh)
Hamstrings
Glute Maximus

How to perform

Here are step-by-step instructions for performing the Paused Squat exercise:

1. Stand with your feet shoulder-width apart and toes slightly turned out.
2. Brace your core and keep your chest up as you lower yourself down into a squat position by bending your knees and pushing your hips back.
3. Continue to lower yourself down until your thighs are at least parallel to the ground, or as low as your flexibility allows.
4. Once you reach the bottom of the squat position, hold the position for 1-3 seconds, keeping your core engaged and your weight distributed evenly on your feet.
5. Push through your heels and drive your hips forward to return to the starting position, making sure to maintain good form and control throughout the movement.
6. Repeat for the desired number of repetitions, focusing on the pause at the bottom of each squat to maximize muscle activation and strength gains.

Remember to start with a lighter weight or bodyweight to practice proper form and gradually increase the resistance as you become more comfortable with the exercise. It is also important to warm up before performing the Paused Squat to prevent injury and ensure optimal performance.

Equipment required

Barbell
Barbell equipment consists of a long metal bar with weighted plates attached on each end. It is primarily used for strength training exercises like squats, deadlifts, and bench presses. The barbell allows for a wide range of movements that target multiple muscle groups simultaneously, making it a versatile tool for building muscle mass and increasing overall strength. It is commonly used by athletes, bodybuilders, and fitness enthusiasts to improve physical performance and achieve fitness goals.