Freeze at the bottom of the lunge and feel time slow down.
Stay tight and balanced in the pause. Don't let your front knee drift past your toes.
The Pause Barbell Lunge is a Quads-first movement, with Glutes working as the supporting cast. Track it consistently and you'll see exactly how it feeds your quads volume for the week.
The Pause Barbell Lunge primarily works the Quads with Glutes assisting.
Pick a weight where you finish each set with 1 to 2 clean reps left in the tank. Own the top of your rep range before adding weight.
For most lifters 3 to 4 working sets. Pick the rep range that fits your goal and progress the load when the top of the range feels owned.
