Bar on the front, squat, and freeze at the bottom.
Stay braced and elbows high through the pause, don't let your chest cave forward.
With the bar racked on your front shoulders, your torso has to stay bolt upright, which throws the workload onto your quads, and the two-count pause at the bottom makes them hold that position under full load. Your glutes assist as you drive out of the hole. The pause doubles as a posture drill, any softness in your brace or dropped elbows shows up instantly at the bottom.
The front rack punishes position loss much faster, so the pause builds bottom-end strength and the upright posture front squats demand at the same time. Pause back squats build raw strength, pause front squats build strength plus positioning.
Lighten the load and actively drive the elbows up through the entire hold, then work on lat and wrist mobility between sessions. Dropped elbows tip the chest forward and dump the bar.
Start well under your usual working weight and earn it back. A strict two-count with zero sinking is worth more than a heavier squat with a fake pause.
