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Barbell Squat 2 sec Hold

Barbell Squat 2 sec Hold

The Barbell Squat 2 sec Hold is a compound exercise that primarily targets your lower body muscles, including the quadriceps, hamstrings, and glutes. It is a highly effective and challenging exercise that can be performed with a barbell loaded with weights. During this exercise, you start by placing the barbell on your upper back, right above the trapezius muscles. Standing with your feet shoulder-width apart, you slowly bend your knees and lower your body until your thighs are parallel to the ground. The key aspect of this particular squat variation is the 2-second hold at the bottom of the movement before returning to the starting position. The added hold at the bottom of the squat intensifies the exercise by increasing time under tension, further engaging the targeted muscles. It provides an excellent opportunity for muscle growth and strength development. By adding this isometric component, you challenge your muscles and develop stability throughout the movement. The Barbell Squat 2 sec Hold can lead to significant gains in lower body strength, muscle mass, and overall functional fitness. However, it is essential to maintain correct form during the exercise to prevent injuries and maximize results. It is advisable to start with lighter weights and gradually progress to heavier loads as you become more comfortable and confident with the movement. Incorporating the Barbell Squat 2 sec Hold into your workout routine can lead to improved lower body strength, enhanced athleticism, and increased calorie burn. Remember to pair this exercise with a well-rounded fitness program that includes flexibility training, cardiovascular exercise, and a balanced diet for optimal results.


  • Start by standing with your feet shoulder-width apart, toes slightly turned out.
  • Hold a barbell with an overhand grip, resting it on your upper back and shoulders.
  • Engage your core and lower your body down as if sitting back into a chair, keeping your chest lifted and your knees tracking over your toes.
  • Go down into a squat until your thighs are parallel to the ground, or as low as you can comfortably go while maintaining proper form.
  • Pause at the bottom of the squat for 2 seconds, focusing on maintaining tension in your leg muscles.
  • Push through your heels and squeeze your glutes as you rise back up to the starting position.
  • Repeat for the desired number of repetitions, keeping proper form and control throughout the movement.

Tips & Tricks

  • Maintain proper form throughout the exercise to ensure maximum effectiveness and safety.
  • Engage your core by contracting your abdominal muscles throughout the movement.
  • Focus on keeping the weight distributed evenly on your feet to avoid putting excessive pressure on your knees.
  • Take a deep breath in before descending into the squat and exhale as you push back up to help stabilize your core muscles.
  • Incorporate a two-second pause at the bottom of the squat to increase time under tension and challenge your muscles further.
  • Start with a lighter weight and gradually increase the load as you become more comfortable and stronger.
  • Ensure that your knees track in line with your toes during the movement to prevent any potential knee issues.
  • Properly warm up before performing barbell squats to activate your muscles and increase your range of motion.
  • Listen to your body and rest if you experience pain or discomfort during the exercise.
  • Stay consistent with your barbell squat training to see improvements in strength and muscle growth.


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