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Upper Legs · Barbell
Barbell Pause Lunge
Barbell Pause Lunge is an intermediate compound strength exercise that works the quads (upper legs), with the hamstrings, calves and core 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
- Core · Rectus Abdominis
How to do Barbell Pause Lunge
- Stand with your feet shoulder-width apart, holding a barbell across your upper back with an overhand grip.
- Step forward with your right leg into a lunge position, lowering your body until your right thigh is parallel to the floor and your left knee is nearly touching the floor. Pause for 1-3 seconds in this position.
- Push through your right heel to return to the starting position, bringing your right leg back to meet your left.
- Repeat the exercise with your left leg, alternating between right and left legs for the desired number of repetitions.
Form tips
- Exhale as you push back to the starting position and inhale as you step into the lunge.
- Keep your chest up and avoid leaning forward excessively.
- Ensure your front knee stays in line with your toes to avoid unnecessary strain.
Barbell Pause Lunge alternatives
More quads exercises
Barbell Pause Lunge FAQ
What muscles does Barbell Pause Lunge work?
Barbell Pause Lunge mainly works the quads in the upper legs (Quadriceps Femoris, gluteus maximus and gluteus mideus). The hamstrings, calves and core work as secondary muscles.
What equipment do you need for Barbell Pause Lunge?
You need a barbell.
How many sets and reps of Barbell Pause Lunge 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 Pause Lunge 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 Pause Lunge 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 Pause Lunge?
Other exercises for the quads include Plate Forward Lunge, Jumping Lunge, Bodyweight Rear Lunge and Kettlebell Reverse Lunge.
For developers
Use Barbell Pause Lunge in your app
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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