Paused Back Squat

How to do it

1. Set up as you would for a standard back squat, with the bar across your upper back and feet shoulder-width apart.
2. Brace your core and squat down under control until your hip crease is at or below parallel.
3. Come to a complete stop in the bottom position, holding it for the prescribed duration without bouncing or relaxing your brace.
4. Stay tight through your torso and keep your knees tracking over your toes throughout the pause.
5. Drive back up to standing from the dead stop, without using any rebound from the tissues.
6. Reset your brace at the top before beginning the next repetition.