Barbell Squat 2 sec Hold
Builds the quads and improves squat control. The pause builds strength from the bottom and reinforces solid squat technique.
Muscles worked
§ 01 · MusclesHow to perform
§ 02 · Steps- 01
Set up under the bar in the rack, place the bar on your upper back, take a firm grip, pull your shoulder blades back and down, and brace your core.
- 02
Unrack the bar and step back, set your feet in your squat stance, and keep your weight over the midfoot.
- 03
Lower into the squat under control by bending your hips and knees, keep your chest up, and track your knees in line with your toes.
- 04
Pause at the bottom position and hold the tension for 2 seconds without losing your core brace or letting your pelvis tuck under.
- 05
Drive yourself up by extending your knees and hips at the same rate, then return the bar to the rack under control.
Beginner's guide
§ 03 · GuideBuilds the quads and improves squat control. The pause builds strength from the bottom and reinforces solid squat technique.
You should feel it in your quads and glutes, with your core working throughout. It should not feel like strain in your lower back or painful knees.
A common mistake is relaxing during the pause or bouncing out of the bottom. Stay braced, hold still for two seconds, then drive up under control.
How to get started at the gym
§ 04 · SisuLiftBarbell Squat 2 sec Hold is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.
- ·A ready training program based on your goal
- ·Starting weight suggestions and automatic progression
- ·Set logging and rest timer at the gym
Tips
§ 05 · TipsDescend at the same pace on every rep and keep the 2-second pause completely still without bouncing. If your lower back rounds, reduce the range of motion or lighten the load and brace your core more firmly.
The pause at the bottom position develops force production and positional control at the most challenging point of the squat.
More exercises: Quadriceps
§ 06 · Same muscles
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