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This iso squat ladder challenge pits you against gravity. By adding an extended pause during the toughest part of the squat—the bottom—you intensify the exercise without adding weights. The isometric hold reduces the amount of “bounce” or elastic energy stored in your muscle fibers, which means you must work harder to push your body out of the hole. You also increase the time your muscles are under tension. The result: bigger, stronger glutes and quads.