Pauseknebøy

Pauseknebøy, also known as pause squats, is a strength training exercise that involves a brief pause at the bottom of the squat movement. The lifter descends into a squat as usual, but upon reaching the lowest point of the range of motion, they hold the position for a specified duration before initiating the ascent back to the starting position. The duration of the pause can vary, but it is typically between one and three seconds.

The primary benefit of pause squats is to increase time under tension and improve control throughout the entire range of motion. By eliminating the stretch reflex that naturally occurs at the bottom of a regular squat, lifters are forced to use pure muscular strength to initiate the upward movement. This can help to strengthen weak points in the squat, particularly the bottom position and the transition out of it.

Pause squats can also contribute to improved squat technique. The enforced pause encourages a more controlled descent and a more stable position at the bottom, which can help to identify and correct form issues such as butt wink or a lack of core engagement. The exercise can be incorporated into a training program for various goals, including increasing squat strength, building muscle mass, and improving athletic performance. It is important to maintain proper form throughout the exercise, ensuring the knees track over the toes and the back remains neutral.