Torso collapses forward during pause
Upper back rounds under sustained load at the bottom.
Overactive muscles
Hip flexorsLatissimus dorsi
Corrective work
Foam RollLats↗Foam RollThoracic spine↗StretchLat stretch (kneeling overhead)↗Squat · Lower Body
Pause Squat
Coaching cues
- Standard back squat setup; descend to full depth
- Pause 2–3 seconds at the bottom — no bouncing out
- Maintain bracing; torso angle doesn't change during pause
- Drive out of the hole using only muscular force
Common faults 3
Heels rise during pause
Ankle mobility deficit becomes apparent without the stretch reflex.
Overactive muscles
SoleusGastrocnemius
Corrective work
Foam RollCalves↗StretchWall calf stretch↗Knee valgus on the drive out
Knees cave inward as the lifter fights out of the hole.
Overactive muscles
Adductor complexTFL
Corrective work
Foam RollAdductors↗Foam RollTFL↗StretchButterfly adductor stretch↗