Forward Lunge Pulse
Feel the burn! Tone your legs & glutes with the Forward Lunge Pulse. Improve balance & build strength in this challenging variation.
The Forward Lunge Pulse is a compound exercise that mainly works the glutes & hips and quads, with help from the hamstrings and core. No equipment needed: it uses just your bodyweight.
Forward Lunge Pulse Muscles Worked
Primary
Glutes (gluteus maximus); Quads (quadriceps femoris)
Secondary
Hamstrings; Deep Core (transverse abdominis)
Forward Lunge Pulse Variations and Alternatives
How to do the Forward Lunge Pulse
Start by standing tall with your feet hip-width apart.
Take a step forward with your right leg, placing your foot flat on the ground.
Bend both knees to lower your body toward the ground. Make sure your right knee is aligned with your right ankle and does not extend beyond your toes. Your left knee should hover just above the ground.
In this lunge position, perform a small pulsing movement, slightly raising and lowering your body by a few inches.
Pulse for the desired number of repetitions while maintaining balance and control.
Push through your front heel to return to the starting position.
Repeat the pulsing motion with the left leg forward to complete one set.
Continue alternating between right and left legs for the number of recommended sets.
Tips: Keep your upper body as straight as possible, engaging your core to maintain balance. Focus on controlled pulsing movements rather than using momentum. Breathe in as you lower your body and exhale when pushing back to the starting position.
Forward Lunge Pulse FAQs
What muscles does the Forward Lunge Pulse work?
The Forward Lunge Pulse mainly works the glutes & hips and quads, with help from the hamstrings and core. The main muscles are the gluteus maximus and quadriceps femoris.
What equipment do you need for the Forward Lunge Pulse?
None. The Forward Lunge Pulse is a bodyweight exercise, so you can do it anywhere.
Is the Forward 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 Forward Lunge Pulse go on?
It belongs on leg day in a push/pull/legs routine.
What are some Forward Lunge Pulse variations and alternatives?
Similar exercises include the Alternating Sprinter Lunge, Bodyweight Squat Pulse, Forward Punch Lunge and Arms-Up Forward Lunge Pulse.
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