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Gym workouts

Squat strength workout: heavy sets, pause squats and single-leg work

A heavy squat day for anyone whose squat has stopped going up every session. Do it once a week, with a lighter squat day (barbell strength workout A or B, or the leg day workout) 2 or 3 days later. Squat in a rack with the safety pins set, and stop every set 1 to 3 reps short of failure.

60 minIntermediate8 movesA wall · A barbell · A bench or boxGlutes · Hip flexors · Quads · Hamstrings · Abs
Follow along: a timer, a cue and the next move, one step at a time.

Warm-up

  1. Standing hip CARs3 slow circles each way, each hip
    Beginner · Glutes, Hip flexors, Hip abductors · 3D demoHold the rackEasier: Hip circles on all foursHarder: 90/90 hip lift-off
  2. Knee-to-wall ankle rock10 slow rocks each side
    Beginner · 3D demoKeep your heel down
  3. Bodyweight squat10 reps
    Beginner · Quads, Glutes, Hamstrings · 3D demoTo the depth you'll squatEasier: Sit squat (partial squat)Harder: Dumbbell goblet squat

Heavy squat

Rest 3 to 5 min

  1. Barbell back squat2 or 3 lighter sets, then 3 sets of 3 to 5
    Advanced · Quads, Glutes, Hamstrings · 3D demoStop 1 to 3 reps short. Safety pins just below your lowest point. When all 3 sets reach 5, add about 2.5 kgEasier: Bodyweight squatHarder: Overhead squat

Paused back-off sets

Rest 2 to 3 min

  1. Barbell back squat2 sets of 3 to 5 with a 2-second pause
    Advanced · Quads, Glutes, Hamstrings · 3D demoAbout 80% of today's heavy weight. Stay tight at the bottom; don't bounceEasier: Bodyweight squatHarder: Overhead squat

Legs and hinge

Rest 90 s to 2 min

  1. Rear-foot-elevated split squat (Bulgarian split squat)3 sets of 8 each side
    Intermediate · Quads, Glutes, Hamstrings · 3D demoRest 90 s. Add dumbbells once bodyweight is easyEasier: Reverse lungeHarder: Split squat jump
  2. Barbell Romanian deadlift3 sets of 8 to 10
    Intermediate · Hamstrings, Glutes, Back · 3D demoRest 2 min. Lower to about knee height with a long backEasier: Dumbbell Romanian deadliftHarder: Romanian deadlift from a deficit

Trunk

  1. Dead bug2 sets of 5 to 8 each side
    Beginner · Abs, Hip flexors · 3D demoBreathe out as you reachEasier: Dead bug heel tapsHarder: Forearm plank

Cool-down (optional)

  1. Deep squat hold60 s
    Intermediate · Quads, Glutes, Adductors · 3D demoHold a supportEasier: Goddess pose (Utkata Konasana)Harder: Cossack squat

Tips

  • Squat in a rack with the safety pins set just below your lowest point, and lower a stalled rep to the pins.
  • Squat to the depth you want to be strong at. Full depth builds the full squat best.
  • Every 4 to 6 weeks you can swap the paused back-off sets for box squats or front squats, 3 sets of 3 to 5.
  • Knee pain up to 5 out of 10 that settles by the next morning is acceptable; more than that, see our knee pain when squatting guide.
  • Numbness around the genitals or bottom, new bladder or bowel trouble, or symptoms in both legs: call 999.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

Find more moves like these

More gym workouts

Barbell strength workout A

Barbell strength workout A: back squats and bench presses in sets of five, plus rows. Workout B (squat, overhead press, deadlift) is a separate session.

40 minBeginner6 movesA band, A barbell

Leg day workout (gym)

A gym leg day: back squats, leg press, leg curls, Bulgarian split squats, leg extensions and calf raises.

55 minIntermediate9 movesA wall, A barbell

Chest workout (gym)

A gym chest workout: bench press, incline dumbbell press, cable flyes, dips and a push-up finisher.

45 minIntermediate7 movesA band, A barbell

Questions people ask

How long does the squat strength workout: heavy sets, pause squats and single-leg work take?

About 60 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A wall, A barbell, A bench or box. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for me?

It is written at intermediate level. 7 of its 8 moves have an easier option listed beside them; use them freely.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.