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Upper Legs · Dumbbell
Dumbbell Lunge Pulse
Dumbbell Lunge Pulse is an intermediate compound strength exercise that works the quads (upper legs), with the hamstrings and calves assisting. It needs a dumbbell. 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
- Dumbbell
- 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 Dumbbell Lunge Pulse
- Stand with your feet hip-width apart, holding a dumbbell in each hand by your sides.
- 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.
- 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.
- 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.
Dumbbell Lunge Pulse alternatives
More quads exercises
Dumbbell Lunge Pulse FAQ
What muscles does Dumbbell Lunge Pulse work?
Dumbbell Lunge Pulse 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 Dumbbell Lunge Pulse?
You need a dumbbell.
How many sets and reps of Dumbbell Lunge Pulse 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 Dumbbell Lunge Pulse good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.
How many calories does Dumbbell Lunge Pulse 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 Dumbbell Lunge Pulse?
Other exercises for the quads include Bodyweight Pulse Forward Lunge, Cardio Lunge, Plate Deficit Lunge and Lunge Pulses Bodyweight.
For developers
Use Dumbbell Lunge Pulse in your app
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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