Brace collapses at the bottom
Core decompresses during the pause; spine loads in flexion.
Overactive muscles
Erector spinaeHip flexors
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗Squat · Lower Body
Goblet Squat with Pause
Coaching cues
- KB or DB at chest; squat to full depth; pause 3 seconds
- Use the elbows to push the knees out during the pause
- Maintain full brace; breathe steadily at the bottom
- The pause teaches comfort and control at depth
Common faults 2
Heels rise on the pause
Ankle mobility deficit reveals itself when there's no stretch reflex.
Overactive muscles
SoleusGastrocnemius
Corrective work
Foam RollCalves↗StretchWall calf stretch — soleus (knee bent)↗