How to Do Lunges Alternate Leg With Pause Bodyweight

Lunges Alternate Leg With Pause Bodyweight is a quads exercise using bodyweight, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Quads

Equipment

Bodyweight

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Lunges Alternate Leg With Pause Bodyweight

  1. 01Stand with feet hip-width apart and hands on the hips or held at the chest for balance.
  2. 02Take a long step forward and lower the back knee until it hovers an inch above the floor.
  3. 03Hold this bottom position for two seconds, ensuring the front shin remains vertical and the core is braced.
  4. 04Drive through the front heel to return to an upright standing position.
  5. 05Switch legs and repeat the sequence, keeping the torso upright throughout the set.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Lunges Alternate Leg With Pause Bodyweight

Primary Stabiliser Inactive

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Primary movers

  • Quads Extends the knee, driving squats, lunges and jumps.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

If the front knee wanders inward during the pause, drive the big toe into the ground and shift the knee slightly outward.

Same coaching engine used inside the A90 app

05 / FAQ

Lunges Alternate Leg With Pause Bodyweight questions

What muscles does Lunges Alternate Leg With Pause Bodyweight work?

Lunges Alternate Leg With Pause Bodyweight is catalogued as a quads exercise in A90 Training Club, with the quads as its primary muscle group.

How do you do Lunges Alternate Leg With Pause Bodyweight correctly?

Stand with feet hip-width apart and hands on the hips or held at the chest for balance. Take a long step forward and lower the back knee until it hovers an inch above the floor. Hold this bottom position for two seconds, ensuring the front shin remains vertical and the core is braced. Drive through the front heel to return to an upright standing position. Switch legs and repeat the sequence, keeping the torso upright throughout the set.

What is the A90 coach tip for Lunges Alternate Leg With Pause Bodyweight?

If the front knee wanders inward during the pause, drive the big toe into the ground and shift the knee slightly outward.

Is Lunges Alternate Leg With Pause Bodyweight suitable for beginners?

Lunges Alternate Leg With Pause Bodyweight is rated intermediate in the A90 Training Club catalogue.

Do you need equipment for Lunges Alternate Leg With Pause Bodyweight?

No. Lunges Alternate Leg With Pause Bodyweight is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes lunges alternate leg with pause bodyweight into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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