Arms-Up Forward Lunge Pulse
Strengthen & tone legs and core with Arms-Up Forward Lunge Pulses. Boost stability & shoulder mobility. Try it now!
The Arms-Up Forward Lunge Pulse is a compound exercise that mainly works the quads and glutes & hips, with help from the core and back. No equipment needed: it uses just your bodyweight.
Arms-Up Forward Lunge Pulse Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Abdominals (rectus abdominis); Lats (latissimus dorsi)
Arms-Up Forward Lunge Pulse Variations and Alternatives
How to do the Arms-Up Forward Lunge Pulse
Begin by standing upright with your feet together and arms extended overhead. Keep your arms close to your ears throughout the movement.
Take a large step forward with one foot into a lunge position, bending your front knee to about 90 degrees. Ensure your back knee is just above the floor, creating a second 90-degree angle.
Holding the lunge position, perform a small up-and-down pulsing motion by slightly bending and straightening the front knee. Keep the pulses controlled and maintain the depth of the lunge throughout.
After completing a set number of pulses, push through the front foot to return to the starting position.
Repeat the movement with the opposite leg.
Continue alternating legs for the desired number of repetitions or time.
Be sure to keep your torso upright, core engaged, and avoid letting the front knee extend past the toes to prevent undue stress on the knee joint. This exercise can help improve lower body strength and stability, core engagement, and shoulder mobility.
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Arms-Up Forward Lunge Pulse FAQs
What muscles does the Arms-Up Forward Lunge Pulse work?
The Arms-Up Forward Lunge Pulse mainly works the quads and glutes & hips, with help from the core and back. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Arms-Up Forward Lunge Pulse?
None. The Arms-Up Forward Lunge Pulse is a bodyweight exercise, so you can do it anywhere.
Is the Arms-Up 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 Arms-Up Forward Lunge Pulse go on?
It belongs on leg day in a push/pull/legs routine.
What are some Arms-Up Forward Lunge Pulse variations and alternatives?
Similar exercises include the Barbell Overhead Lunge, Forward Lunge Pulse, Bodyweight Reverse Lunge with Overhead Reach and Forward Punch Lunge.
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