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Intermediate
- Difficulty
- Intermediate
- Movement type
- Other
- Primary muscles
- Glutes Quadriceps
- Equipment
- Barbell
Barbell Pause Lunge
4 steps Updated 29/08/2026
Barbell Pause Lunge is a exercise targeting Quadriceps (Quadriceps Femoris), Glutes (gluteus maximus, gluteus mideus) using Barbell.
Step by step
How to perform it
- 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.
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Variations and related exercises
4 Corners Curtsy
4 Corners Side Step
4 Punches Side Squat
4 Reverse Lunge and 4 Side Taps
Last updated: 29/08/2026
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Barbell Pause Lunge
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