TIERS
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TIERS

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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Explore/Quads

Pause Squat

BarbellCompoundTakes some practice
Front
Back
Primary Secondary

Works

Quads

Also glutes

You need

Barbell, Squat rack

How to do itPicture · 3 steps
  1. 1Squat to your normal depth
  2. 2Hold for two seconds, staying braced
  3. 3Drive up without bouncing

Most common mistake

Relaxing at the bottom and losing tightness.

Watch a demo
A
For quads
#17 of 33
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Research
70
Published rubric
Lifters
—
0/10 ratings
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 70
Target tension · 35%4/5
Loaded stretch · 25%4/5
Progression · 20%4/5
Low cost · 20%3/5
How scores work

Machine taken? Swap to

  • SHack SquatMachine
  • SPendulum SquatMachine
  • SSingle-Leg Leg PressMachine
  • ASafety Bar SquatBarbell

Takes

None yet
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