Split Lunge Pulse
Build lower body strength with Split Lunge Pulses! A dynamic exercise targeting glutes & quads. Feel the burn with every pulse!
The Split Lunge Pulse mainly works the quads and glutes & hips, with help from the hamstrings and core. No equipment needed: it uses just your bodyweight.
Split Lunge Pulse Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Hamstrings; Deep Core (transverse abdominis)
Split Lunge Pulse Variations and Alternatives
How to do the Split Lunge Pulse
Begin by standing upright with your feet hip-width apart.
Step forward with one foot and assume a staggered stance.
Lower your body until both knees are bent at about a 90-degree angle. The back knee should hover just above the ground without touching it. Your front knee should be directly above the ankle and not pushed out over the toes.
In this lunge position, instead of returning to a standing position, perform a "pulse" by quickly bouncing up and down a couple of inches for a short period of time.
The movement should be rapid and controlled, engaging the muscles in your thighs and glutes.
Make sure to keep your core tight and your torso upright throughout the pulse movements.
After pulsing for a set duration or number of pulses, push through the heel of your front foot to return to standing.
Switch legs and repeat the pulses on the other side.
Continue alternating legs for the desired number of repetitions or sets.
Remember to warm up properly before engaging in plyometric activities and adjust the intensity to your fitness level to avoid injury.
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Split Lunge Pulse FAQs
What muscles does the Split Lunge Pulse work?
The Split Lunge Pulse mainly works the quads and glutes & hips, with help from the hamstrings and core. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Split Lunge Pulse?
None. The Split Lunge Pulse is a bodyweight exercise, so you can do it anywhere.
What workout day should the Split Lunge Pulse go on?
It belongs on leg day in a push/pull/legs routine.
What are some Split Lunge Pulse variations and alternatives?
Similar exercises include the Alternating Sprinter Lunge, Forward Lunge Pulse, Bodyweight Squat Pulse and Arms-Up Forward Lunge Pulse.
Training calculators
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