How to do a Pause Barbell Lunge
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About Pause Barbell Lunge
Workouts with Pause Barbell Lunge
Target muscles worked
Instructions for Proper Form
This lunge variation adds a pause at the bottom of each rep, increasing leg muscle activation and stability demand. The pause enhances time under tension, boosting strength and endurance in the quads, hamstrings, and glutes, and improving balance and coordination, making it a more challenging version of the traditional lunge.
- Stand upright with your feet hip width apart with a barbell resting at the base of your shoulders holding onto the barbell with an overhand grip. Step you right foot forward before bending your knees to descend into a lunge until your left knee reaches just above the floor and hold this position for 1 to 2 seconds. Push off your right foot to return to the starting position. Repeat with the opposite side.
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Alternative Exercises to Pause Barbell Lunge
1. Barbell Lunge
95.7 mSCORESWAPPED 34 TIMESBarbell Lunge is a weighted variation on the standard Lunge. Similar to other lunges, this exercise primarily targets the quadriceps. By using a barbell you can add more resistance than just bodyweight. In addition to increasing resistance, the use of a barbell can also improve your form and posture while performing this exercise.
2. Back Squat
99.3 mSCORESWAPPED 32 TIMESBack Squat is one of the three Powerlifting movements, and one of the most common lower body exercises. It’s a great compound exercise that can help build strength and muscle mass in your leg, especially your quadriceps. It’s a staple in most fitness programs, and is often used as a metric for tracking lower body strength in general.
3. Dumbbell Lunge
97.6 mSCORESWAPPED 21 TIMESDumbbell Lunge is a variation on the more standard Lunge. Similar to other Lunge variations, Dumbbell Lunge is a compound exercise that primarily targets the quads. The exercise itself is the same as a standard lunge except for the added weight from holding dumbbells in each hand. This is a great variation for anyone looking to make their lunges a bit more challenging without adding more complexity to the movement.
4. Leg Extension
99.4 mSCORESWAPPED 17 TIMESLeg Extensions are an isolation exercise that target the quads. Due to a severe lack of isolation movements for the lower body, this is a great option for specifically targeting your quadriceps. The use of a machine restricts your range of motion, and adds some stability to the movement. This can help your focus more on exertion than stabilizing the movement. The downside to this exercise is that it places a lot of tension on your knee. Keep your weights light, and focus on pausing near the end of your range of motion.
- Beginner
- Quads
- Leg Extension Machine
5. Air Squats
92.1 mSCORESWAPPED 16 TIMESAir Squats are a bodyweight variation of Squats. Like other variations, this is a compound exercise that primarily targets the quadriceps. Without any added resistance this is easily one of the most beginner friendly exercises out there. It’s a great way to start building strength, and working your way towards more advanced variations.
- Beginner
- Quads
6. Dumbbell Goblet Squat
87.9 mSCORESWAPPED 15 TIMESDumbbell Goblet Squat is a variation on the more standard Front Squat. Like other squat variations, this compound exercise primarily targets the quadriceps. Goblet squats are beneficial because they require less upper body mobility in order to keep the weight in the proper position compared to using a barbell.
7. Single Arm Overhead Dumbbell Lunge
57.6 mSCORESWAPPED 14 TIMESSingle Arm Overhead Dumbbell Lunge challenges the entire body, focusing on leg strength, core stability, and shoulder mobility. Holding a dumbbell overhead in one arm intensifies the workout for the shoulder stabilizers and core muscles, promoting unilateral strength and enhancing balance. This exercise is particularly effective for athletes and individuals seeking to improve functional fitness and coordination, as it simulates real-world lifting and carrying movements.
8. Dumbbell Squat
94.1 mSCORESWAPPED 11 TIMESDumbbell Squat is a variation of the more standard Squat. Like other variations, this is a compound exercise that primarily targets the quadriceps. The advantage of using dumbbells rather than a barbell is that you have more freedom in your range of motion which can make this a more accessible variation for anyone with mobility limitations. With that freedom comes a bit more instability with this exercise though, which can help you further improve your squat for, and build the strength needed for heavier, or more complex variations.
9. Weighted Wall Sit
39.2 mSCORESWAPPED 10 TIMESWeighted Wall Sit is a variation on the more standard Wall Sit. Like Wall Sit, this is an isometric exercise that targets your quads, glutes, and hamstrings. By holding weight during the exercise, you add more resistance, which can help build additional strength and endurance in your lower body. This is a great exercise for improving muscular endurance and stability.
- Intermediate
- Quads
10. Hack Squat
90.1 mSCORESWAPPED 10 TIMESHack Squat is a variation of squats that utilizes a specific machine to add resistance. Like other squat variations, this exercise primarily targets your quads. The use of a machine can assist you by redistricting your range of motion more than with the use of free weights, as well as adds more stability to the movement.
- Beginner
- Quads
- Hack Squat Machine