Lunge pulses bodyweight

Category

Legs

Difficulty

Intermediate

Equipment

Bodyweight

Primary muscles

Rectus Femoris, Gluteus Maximus, Gluteus Mideus

Secondary muscles

Biceps Femoris, Semitendinosus, Semimembranosus

How to do it

1. Stand upright with your feet hip-width apart. Step your right foot forward into a lunge position, lowering your hips until your right thigh is parallel to the floor and your left knee nearly touches the floor.
2. From the lunge position, perform small pulses by slightly raising and lowering your hips in a controlled manner.
3. Continue pulsing for the desired number of repetitions or duration, keeping your core engaged and maintaining balance.
4. Return to the starting position by pushing through your right heel and repeat the exercise on the opposite leg.

Form tips

• Ensure your front knee is aligned with your ankle and does not extend past your toes to avoid strain.
• Use a controlled motion and avoid bouncing to maintain muscle tension and effectiveness.
• Perform the pulses with control, avoiding any jerky movements to prevent injury.