Barbell Pause Lunge

Muscles worked

Setup

1. Position a barbell across your upper traps using a high-bar placement and grip the bar slightly wider than shoulder-width.
2. Stand with your feet hip-width apart, chest up, and core braced to create a stable foundation.
3. Unrack the bar and take a small step back to clear the rack, ensuring your feet are parallel.

How to do it

1. Inhale and take a controlled step forward with one leg, lowering your hips until both knees are bent at approximately 90 degrees.
2. Hold the bottom position for a full 2-second count, keeping your back knee hovering just an inch off the floor without letting it touch.
3. Exhale and drive powerfully through your front heel to return to the starting standing position in one fluid motion.
4. Repeat the movement by stepping forward with the opposite leg, alternating sides for the duration of the set.

Form checklist

• Keep your torso upright to maximize glute and quad engagement and prevent lower back strain.
• Ensure your front knee tracks in line with your second toe, avoiding any internal collapse.
• Maintain a neutral spine and keep your gaze forward to assist with balance.
• Keep your hips square and level throughout the entire range of motion.

Pro tips

• Focus on 'rooting' your front foot into the floor, distributing weight between the heel and the ball of the foot for maximum stability.
• During the pause, actively contract your glutes and core to resist the barbell's downward force and prevent swaying.

Make it harder

• Increase the pause duration to 3-5 seconds to further challenge isometric strength and stability.
• Perform the movement as a 'Deficit Pause Lunge' by stepping forward onto a low platform to increase the range of motion.

Frequently asked

What muscles does the barbell pause lunge work?

The barbell pause lunge primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the abs and obliques as secondary muscles.

What equipment do you need for the barbell pause lunge?

The barbell pause lunge uses barbell and weight plate.

Is the barbell pause lunge good for beginners?

The barbell pause lunge is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• 3 Point Standing HopsIntermediate · calves, glutes, hamstrings, and quadriceps
• 4 Cone Single Foot Lateral HopsIntermediate · calves, glutes, hamstrings, and quadriceps
• 4 Way Single Leg HopAdvanced · calves, glutes, hamstrings, and quadriceps
• Alternate Knee Cross Over Sit Against WallIntermediate · calves, glutes, hamstrings, and quadriceps