---
title: "Barbell Pause Lunge"
description: "Stand with your feet shoulder-width apart, holding a barbell across your upper back with an overhand grip."
locale: en
slug: barbell-pause-lunge
url: "https://hi.fitness/exercises/barbell-pause-lunge"
primaryMuscle: "Quads"
secondaryMuscles: ["Calves","Core","Glutes","Hamstrings"]
equipment: ["Barbell","Squat rack"]
category: "Strength"
format: "Reps · Weight"
video: "https://hi.fitness/exercise-media/public/video/74127f86-barbell-pause-lunge_female.mp4"
updatedAt: 2026-10-20T13:27:26+00:00
---
# Barbell Pause Lunge

Stand with your feet shoulder-width apart, holding a barbell across your upper back with an overhand grip.

## How to do it

1. Stand with your feet shoulder-width apart, holding a barbell across your upper back with an overhand grip.
2. 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.
3. Push through your right heel to return to the starting position, bringing your right leg back to meet your left.
4. 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.

## Similar exercises

- [Dumbbell Rear Lunge](https://hi.fitness/exercises/dumbbell-rear-lunge) - Quads · Dumbbell
- [Dumbbell Step Up on Bench](https://hi.fitness/exercises/dumbbell-step-up-on-bench) - Quads · Dumbbell
- [Kettlebell Goblet Reverse Lunge](https://hi.fitness/exercises/kettlebell-goblet-reverse-lunge) - Quads · Kettlebell
- [Dumbbell Goblet Forward Lunge](https://hi.fitness/exercises/dumbbell-goblet-forward-lunge) - Quads · Dumbbell
- [Dumbbell Lunge Alternating on the Spot](https://hi.fitness/exercises/dumbbell-lunge-alternating-on-the-spot) - Quads · Dumbbell
- [Dumbbell Front Rack Lunge](https://hi.fitness/exercises/dumbbell-front-rack-lunge) - Quads · Dumbbell
- [Dumbbell Side Lunge Alternating](https://hi.fitness/exercises/dumbbell-side-lunge-alternating) - Quads · Dumbbell
- [Dumbbell Overhead Lunge](https://hi.fitness/exercises/dumbbell-overhead-lunge) - Quads · Dumbbell