Pause squats force you to rely more on your concentric and quadriceps strength, increases your muscle's TUT, and increases your ability to maintain your body's center of gravity under a heavy load.

Are pause squats better than regular squats?

Pause squats have several benefits that make them as good as, or superior to, regular squats. ... This builds explosive strength and takes some of the stress off of the knee caused by the sudden stretch reflex action of a regular squat. In most strength sports you do not go down and then suddenly come back up.

Do pause squats build strength?

The more you perform pause squats, the more the body and brain gets used to recruiting slow twitch muscle fibres and builds the strength of the supporting muscles in the lower back, hips and abs, which bodes well for your overall squat numbers and strength in other movements.