LEGS · COMPOUND
Pause Goblet Squat
A goblet squat with a brief controlled pause at the bottom.
Primary musclesQuads, Glutes
Secondary musclesCore, Adductors
EquipmentDumbbell or kettlebell
DifficultyBeginner · Squat
Original Gym Log exercise illustrations will be added in the next media phase.
For now, the database focuses on accurate, original written guidance.
For now, the database focuses on accurate, original written guidance.
How to perform
- Brace and descend while keeping the weight close.
- Pause without relaxing the trunk.
- Drive through the floor to stand.
Tips
- Control the movement and use a range you can repeat consistently.
- Choose a load or variation that lets you keep the quads as the intended focus.
Common mistakes
- Using more load or speed than you can control.
- Losing stable body position during the difficult portion.
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