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Upper Legs · Barbell
Barbell Front Lunges With Small Pause
Barbell Front Lunges With Small Pause 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 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Quads
- Body part
- Upper Legs
- Equipment
- Barbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- 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 Front Lunges With Small Pause
- Stand with your feet shoulder-width apart, holding a barbell across your upper back. Grip the bar with your hands shoulder-width apart, and keep your elbows pointing forward.
- Step forward with your right leg, lowering your body until your right thigh is parallel to the floor and your left knee nearly touches the floor. Pause briefly in this position.
- Push through your front heel to return to the starting position. Repeat the movement with the same leg.
Form tips
- Pause for a second at the bottom of each lunge to enhance muscle activation and stability.
- Drive through the heel of your front foot to engage your glutes and quadriceps more effectively.
- Keep your head up and eyes forward to maintain balance and proper form.
Barbell Front Lunges With Small Pause alternatives
More quads exercises
Barbell Front Lunges With Small Pause FAQ
What muscles does Barbell Front Lunges With Small Pause work?
Barbell Front Lunges With Small Pause 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 Front Lunges With Small Pause?
You need a barbell.
How many sets and reps of Barbell Front Lunges With Small Pause should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Barbell Front Lunges With Small Pause 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 Front Lunges With Small Pause 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 Front Lunges With Small Pause?
Other exercises for the quads include Lunges Alternate Leg With Pause Bodyweight, Side Lunges Bodyweight, Dumbbell Front Squat and Wall Squat With Pause Bodyweight.
For developers
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Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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