Front Squat Pause (Barbell)

A front squat variation where a pause is held in the bottom position to increase time under tension and build strength.

Instructions

1. Hold the barbell in the front rack position at shoulder height with feet shoulder-width apart.
2. Descend into a full front squat, lowering until hips are below knees.
3. Pause in the bottom position for 2-3 seconds, maintaining tension throughout your muscles.
4. Drive upward explosively, pushing through your heels to return to standing.
5. Take a breath at the top and repeat for the prescribed number of repetitions.

Tips

• The pause removes momentum and increases muscle activation throughout the squat
• Keep your chest upright and core braced during the pause
• Maintain leg tension during the pause rather than relaxing into the stretch
• This variation is excellent for building squat strength and quad development
• Start with lighter weight than your standard front squat when pausing
• The pause also improves positional awareness and movement quality