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Upper Legs · Body Weight
Bodyweight Pulse Forward Lunge
Bodyweight Pulse Forward Lunge is an intermediate compound strength exercise that works the quads (upper legs), with the hamstrings and calves assisting. It needs no equipment beyond your own body weight. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Quads
- Body part
- Upper Legs
- Equipment
- Body Weight
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Quadriceps · Quadriceps Femoris
- Glutes · gluteus maximus, gluteus mideus
Secondary muscles
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
- Calves · Gastrocnemius, Soleus
How to do Bodyweight Pulse Forward Lunge
- Stand with your feet shoulder-width apart and your hands on your hips or by your sides.
- 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.
- Perform small pulsing movements by slightly raising and lowering your body in the lunge position.
- 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.
Bodyweight Pulse Forward Lunge alternatives
More quads exercises
Bodyweight Pulse Forward Lunge FAQ
What muscles does Bodyweight Pulse Forward Lunge work?
Bodyweight Pulse Forward Lunge mainly works the quads in the upper legs (Quadriceps Femoris, gluteus maximus and gluteus mideus). The hamstrings and calves work as secondary muscles.
What equipment do you need for Bodyweight Pulse Forward Lunge?
None. Bodyweight Pulse Forward Lunge is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Bodyweight Pulse Forward Lunge should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Bodyweight Pulse Forward Lunge good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.
How many calories does Bodyweight Pulse Forward Lunge burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Bodyweight Pulse Forward Lunge?
Other exercises for the quads include Plate Forward Lunge, Dumbbell Lunge Pulse, Dumbbell Goblet Forward Lunge and Dumbbell Curtsy Lunge.
For developers
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Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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