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Upper Legs · Barbell
Barbell Squat With 2 Sec Hold
Barbell Squat With 2 Sec Hold is an intermediate compound strength exercise that works the quads (upper legs), with the hamstrings and calves assisting. It needs a barbell. A typical prescription is 2-3 sets of 30-60-second holds, and it burns about 6.1 calories per minute.
- Target
- Quads
- Body part
- Upper Legs
- Equipment
- Barbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Static
- Sets × reps
- 2-3 × 30-60 sec hold
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Quadriceps · Quadriceps Femoris
- Glutes · gluteus maximus, gluteus mideus
Secondary muscles
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
- Calves · Gastrocnemius, Soleus
How to do Barbell Squat With 2 Sec Hold
- 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.
Form tips
- Ensure your knees align with your toes to prevent strain on your knee joints.
- Descend slowly and with control to maximize muscle engagement and prevent injury.
- Breathe steadily, exhaling as you lower into the squat and inhaling as you return to the starting position.
Barbell Squat With 2 Sec Hold alternatives
More quads exercises
Barbell Squat With 2 Sec Hold FAQ
What muscles does Barbell Squat With 2 Sec Hold work?
Barbell Squat With 2 Sec Hold mainly works the quads in the upper legs (Quadriceps Femoris, gluteus maximus and gluteus mideus). The hamstrings and calves work as secondary muscles.
What equipment do you need for Barbell Squat With 2 Sec Hold?
You need a barbell.
How many sets and reps of Barbell Squat With 2 Sec Hold should I do?
Start with 2-3 sets of 30-60-second holds. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Barbell Squat With 2 Sec Hold good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.
How many calories does Barbell Squat With 2 Sec Hold burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Barbell Squat With 2 Sec Hold?
Other exercises for the quads include Dumbbell Goblet 2 Sec Hold Squat, Plate Squat Hold, Plate Squat Hold Reach and Bodyweight Squats Hold.
For developers
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