Reviewed exercise · beginner

Bodyweight Pause Squat

A secondary squat movement for quadriceps, glutes.

Equipment

bodyweight

Typical range

8–20 reps

Also trains

core

Set up

Set up in a clear space and inspect every contact point before starting.

Execute

Squat to a comfortable depth, hold still for two seconds, then rise evenly.

Complete the final repetition with the same controlled range, then exit the position safely.

Coaching cues

• Stay balanced through the whole foot.
• Use a repeatable, pain-free range.

Common mistakes

• Relaxing at the bottom or bouncing upward.
• Continuing after position, control, or equipment security is lost.

Modify or stop when relevant discomfort is reported. Educational content does not diagnose injury.