Protected preview
Intermediate
- Difficulty
- Intermediate
- Movement type
- Strength
- Primary muscles
- Glutes Quadriceps
- Equipment
- Barbell
Barbell Squat With 2 Sec Hold
3 steps Updated 29/08/2026
Barbell Squat With 2 Sec Hold is a free weights exercise targeting Quadriceps (Quadriceps Femoris), Glutes (gluteus maximus, gluteus mideus) using Barbell.
Step by step
How to perform it
- 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.
- 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.
- Push through your heels to return to the starting position, extending your hips and knees fully. Repeat for the desired number of repetitions.
Continue from here
Variations and related exercises
4 Corners Curtsy
4 Corners Side Step
4 Punches Side Squat
4 Reverse Lunge and 4 Side Taps
Last updated: 29/08/2026
Back to all exercises
Barbell Squat With 2 Sec Hold
Add it to your program
Build a program