Paused squat

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How to do it

Pause squat. 2-3s pause at the bottom. Eliminates elastic reflex — increases muscular demand.

Muscles worked

Mainly cuadriceps. Train it inside a balanced routine to progress safely.

Recommended sets and reps

As a compound lift, it fits in 3–5 sets of 5–12 reps leaving 1–3 reps in reserve (RIR). Prioritize it at the start of the session, when you're fresh.

Common mistakes to avoid

• Letting the knees cave inward (valgus) when pushing, instead of keeping them tracking over the feet.
• Using too much weight at the cost of technique and full range of motion.
• Doing reps too fast, without controlling the eccentric (lowering) phase.

Alternative exercises

• Back squat
• Front squat
• Goblet squat
• Leg press
• Dumbbell lunges

Add it to your routine

FitnessAI can generate a personalized routine that includes Paused squat based on your level, goal and available days.

Frequently asked questions

What muscles does Paused squat work?

Paused squat mainly works the cuadriceps muscle group, plus synergist and stabilizer muscles depending on the variation.

How many sets of Paused squat should I do?

Between 3 and 5 sets per session, adjusting the total weekly volume for cuadriceps to your level (about 10–20 sets per muscle per week).

Is Paused squat good for building muscle?

Yes. Combined with progressive overload, good technique and enough rest, it's an effective tool to grow cuadriceps.

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