Bodyweight pulse forward lunge

Category

Legs

Difficulty

Intermediate

Equipment

Bodyweight

Primary muscles

Quadriceps Femoris, Gluteus Maximus, Gluteus Mideus

Secondary muscles

Biceps Femoris, Semitendinosus, Semimembranosus, Gastrocnemius, Soleus

How to do it

1. Stand with your feet shoulder-width apart and your hands on your hips or by your sides.
2. Step forward with your right foot and lower your body into a lunge position, ensuring your front knee is aligned over your ankle and your back knee is close to the floor.
3. Perform small pulsing movements by slightly raising and lowering your body in the lunge position.
4. Push through your front heel to return to the starting position. Repeat the movement on the other side.

Form tips

• Keep your core engaged and your torso upright to maintain balance and proper form.
• Ensure your front knee does not extend past your toes to avoid putting unnecessary strain on your knee.
• Perform the pulsing movements slowly and with control to maximize muscle activation and prevent injury.