The Pause Squat is a beginner-friendly bodyweight strength exercise that targets the quadriceps, with the glutes, hamstrings, abdominals and calves working alongside. Here's how to do it right — and what to stop doing.
Primary musclesQuads
Secondary musclesGlutes, Hamstrings, Abs, Calves
EquipmentBodyweight
LevelBeginner
TypeStrength
3D demo in the EGON app
01 Execution
How to do the Pause Squat
Stand with your feet slightly wider than hip width and toes turned out a little.
Pull your shoulders down and back and brace your trunk.
Push the hips back and bend the knees together to descend.
Lower until your thighs are at least parallel, keeping the heels down.
Hold the bottom position for about a second without relaxing.
Press through the whole foot to stand and reset before the next rep.
02 The payoff
Why it earns its spot
Removes the stretch reflex, so the legs produce every bit of the force.
Builds control and bracing at depth before external load is added.
Needs no equipment, so it scales any bodyweight lower body plan.
03 Don't do this
Common mistakes
Relaxing in the bottom position, which lets the chest fold forward on the way up.
Bouncing out of the pause, which is the exact reflex the hold is meant to remove.
Letting the heels lift, which shifts load onto the front of the knees.
Holding far longer than a second, which fatigues the position instead of training it.
EGON Put it on record
Track it in EGON.
Log every set of the Pause Squat, get your PRs detected automatically, earn aura for the work — and climb five leagues of statues, from Stone to Ego.
