Dumbbell lunge pulse

Category

Legs

Difficulty

Intermediate

Equipment

Dumbbells

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 hip-width apart, holding a dumbbell in each hand by your sides.
2. Take a step forward with your right foot and lower your body into a lunge position by bending both knees. Your right knee should be directly above your right ankle, and your left knee should hover just above the floor.
3. From the lunge position, pulse up and down by slightly raising and lowering your body a few inches for 2-3 pulses. Keeping the movement controlled and small.
4. Push through your right heel to return to the starting position. Repeat the movement with your left leg, alternating legs with each set.

Form tips

• Ensure your front knee does not extend past your toes to avoid strain on the knee joint.
• Maintain a steady and controlled pace to ensure proper form and balance.
• Exhale as you push back to the starting position and inhale as you lower into the lunge.