Barbell squat with 2 sec hold

Category

Legs

Difficulty

Intermediate

Equipment

Barbell

Primary muscles

Quadriceps Femoris, Gluteus Maximus, Gluteus Mideus

Secondary muscles

Biceps Femoris, Semitendinosus, Semimembranosus, Gastrocnemius, Soleus

How to do it

1. Stand with your feet shoulder-width apart, holding a barbell across your upper back with an overhand grip, hands slightly wider than shoulder-width apart. Your feet should be pointed slightly outward.
2. Begin the squat by pushing your hips back and bending your knees, lowering your body as far down as possible, aiming to get your hips below your knees and pause for 2 seconds.
3. Push through your heels to return to the starting position, extending your hips and knees fully. Repeat for the desired number of repetitions.

Form tips

• Ensure your knees align with your toes to prevent strain on your knee joints.
• Descend slowly and with control to maximize muscle engagement and prevent injury.
• Breathe steadily, exhaling as you lower into the squat and inhaling as you return to the starting position.