Legs · Barbell
Paused Squat
How to do the paused squat, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Barbell
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Squat
- Mechanic
- Compound
How to do it
Stand with your feet about shoulder-width apart. Push your hips back and bend your knees to lower until your thighs are at least parallel to the ground, keeping your chest up. Drive through your heels to return to standing.
- 1Descend into a squat and pause at the bottom for a count, feeling the tension build in your quads and glutes
- 2Keep your chest up and weight distributed evenly across your feet during the pause
- 3Drive back up while maintaining control and stability
Common mistakes
- Don't relax or lose tension at the bottom; stay engaged
- Avoid letting your knees cave inward or your heels lift during the pause
- Don't bounce out of the hole or rush the ascent
Muscles worked
The paused squat mainly works the quads and glutes, with the hamstrings, lower back, and calves assisting.
- QuadsPrimary
- GlutesPrimary
- HamstringsSupport
- Lower BackSupport
- CalvesSupport
- Upper AbsMinor
Paused Squat strength standards
See how your paused squat ranks, from Bronze to Champion. These are the same standards the Kovo app uses to rank your lifts.
Bronzee1RM155 lb
Silvere1RM225 lb
Golde1RM307.5 lb
Platinume1RM392.5 lb
Diamonde1RM442.5 lb
Champione1RM482.5 lb
Find your rank
Enter your best set. We estimate your 1RM and match it to a tier.
Kovo tracks this rank automatically as you train, across every lift, and levels you up as you get stronger.
Kovo programs the paused squat for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More quads exercises
- How to do the resistance band squat
- How to do the resistance band squat to press
- How to do the resistance band thruster
- How to do the resistance band squat walk
- How to do the barbell squat
- How to do the barbell bulgarian split squat
Last reviewed April 2026.