Paused Squat | How to Perform Paused Squat | Powerlift Pro App

Performing a paused squat involves adding a pause at the bottom position of the squat, which helps improve strength, stability, and control. Here’s a simple explanation of how to perform paused squats:

Set up: Start by standing with your feet shoulder-width apart or slightly wider. You can hold a barbell on your upper back or across your shoulders, or you can perform the exercise with just your bodyweight.

Descending Phase:
Begin the squat by bending your knees and pushing your hips back as if you’re sitting into a chair. Lower your body down until your thighs are parallel to the ground or lower, depending on your flexibility.
As you descend, maintain an upright torso and keep your chest up. Focus on maintaining proper form and control.

Pause:
Once you reach the desired depth of the squat, pause and hold the position. Aim to hold the pause for around 1-3 seconds, although you can adjust the duration based on your preference and fitness level. During the pause, focus on maintaining tension in your muscles and staying balanced.

Ascending Phase:
After the pause, push through your heels and drive your hips and knees upward to rise back up to the starting position. Keep your core engaged and maintain proper form as you ascend.
Continue to maintain control and stability throughout the movement.

Repeat: Complete the desired number of repetitions, pausing at the bottom position for the designated duration each time before ascending again.

Remember to start with a weight or level of difficulty that allows you to maintain proper form and gradually progress as you become more comfortable and stronger. If you’re performing bodyweight paused squats, focus on maintaining tension and control throughout the movement.

Paused squats can be incorporated into your leg workout routine to enhance muscle strength and control. It’s always a good idea to consult with a fitness professional or trainer if you’re new to squatting or have any concerns about your form or safety. They can provide personalized guidance and ensure you’re performing the exercise correctly.