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Front Barbell Pause Squats

Learn how to properly perform the Front Barbell Pause Squats with this complete demonstration video.

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What is the Front Barbell Pause Squats?

The front barbell pause squats are a strength training exercise primarily targeting the quadriceps, while also engaging the glutes and the core. This exercise is excellent for improving functional strength, mobility, and stability, due to the marked pause at the bottom that increases muscle tension and control.

How to properly perform the Front Barbell Pause Squats

  1. Start by setting up a barbell with appropriate weight on a squat rack at shoulder height.
  2. Step under the bar and place it in front of your shoulders, resting it on your fingertips with your elbows high and in front of you.
  3. Stand with your feet shoulder-width apart, toes slightly turned out.
  4. Take a deep breath, engage your core, and lower your body into a squat position, keeping your chest up and your knees tracking over your toes.
  5. Pause for a brief moment at the bottom of the squat, maintaining tension and control.
  6. Push through your heels to return to the starting position, fully extending your hips and knees.
  7. Repeat for the recommended number of repetitions.

Targeted muscles and equipment

Discipline
  • Strength training
Primary muscle
Secondary muscle(s)
Mechanics type
Required equipment

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Complementary exercises

Other exercises for Quadriceps:

Squat avec haltères (dos sur ballon contre le mur)Fentes alternées au poids du corpsSquats avant avec kettlebell

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Front Squat à la barre avec pause
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