Barbell Pause Lunge
Gym Exercise Card
Equipment
The barbell pause lunge is an effective lower body exercise that primarily targets the quadriceps. It enhances balance and stability while building strength. The pause at the bottom increases time under tension, making it an excellent choice for muscle growth and endurance.
How to do it
- Place a barbell across your upper back and stand with feet hip-width apart.
- Step forward with one leg and lower your body into a lunge.
- Pause at the bottom, keeping the front knee aligned with the ankle and the torso upright.
- Push through the front heel to return to the starting position.
- Repeat on the other leg, maintaining control throughout the movement.
Muscles worked
Primary Quadriceps
Secondary Gastrocnemius Gluteus Maximus Hamstrings
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