Alternating Reverse Lunge Pulse
The Alternating Reverse Lunge Pulse is a compound exercise that mainly works the glutes & hips and quads, with help from the core and hamstrings. No equipment needed: it uses just your bodyweight.
Optional Equipment
Alternating Reverse Lunge Pulse Muscles Worked
Primary
Glutes (gluteus maximus); Quads (quadriceps femoris)
Secondary
Obliques; Hamstrings
How to do the Alternating Reverse Lunge Pulse
Setup
Standing tall, take a large step backward with one foot. Drop your back knee down towards the ground until both legs form roughly 90-degree angles. Keep your front shin vertical and your torso slightly hinged forward with a flat back, hands placed on your hips or held for balance.
Movement
From the bottom position of the lunge, perform short, controlled movements by pushing through the front heel to lift your hips slightly.
Immediately lower back down into the deepest point of the lunge.
Continue these quick, repetitive pulses without fully extending the legs or touching the back knee to the floor.
Keep the core tight to maintain stability throughout the set.
Alternating Reverse Lunge Pulse FAQs
What muscles does the Alternating Reverse Lunge Pulse work?
The Alternating Reverse Lunge Pulse mainly works the glutes & hips and quads, with help from the core and hamstrings. The main muscles are the gluteus maximus and quadriceps femoris.
What equipment do you need for the Alternating Reverse Lunge Pulse?
None. The Alternating Reverse Lunge Pulse is a bodyweight exercise, so you can do it anywhere.
Is the Alternating Reverse Lunge Pulse a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Alternating Reverse Lunge Pulse go on?
It belongs on leg day in a push/pull/legs routine.
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