Bar on the front, squat, and freeze at the bottom.
Stay braced and elbows high through the pause, don't let your chest cave forward.
The Pause Front Squat is a Quads-first movement, with Glutes working as the supporting cast. Track it consistently and you'll see exactly how it feeds your quads volume for the week.
The Pause Front Squat primarily works the Quads with Glutes assisting.
Pick a weight where you finish each set with 1 to 2 clean reps left in the tank. Own the top of your rep range before adding weight.
For most lifters 3 to 4 working sets. Pick the rep range that fits your goal and progress the load when the top of the range feels owned.
