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Upper Legs · Body Weight
Lunge Pulses Bodyweight
Lunge Pulses Bodyweight is an intermediate compound strength exercise that works the quads (upper legs), with the hamstrings 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 · Rectus Femoris
- Glutes · gluteus maximus, gluteus mideus
Secondary muscles
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
How to do Lunge Pulses Bodyweight
- 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.
- From the lunge position, perform small pulses by slightly raising and lowering your hips in a controlled manner.
- Continue pulsing for the desired number of repetitions or duration, keeping your core engaged and maintaining balance.
- 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.
Lunge Pulses Bodyweight alternatives
More quads exercises
Lunge Pulses Bodyweight FAQ
What muscles does Lunge Pulses Bodyweight work?
Lunge Pulses Bodyweight mainly works the quads in the upper legs (Rectus Femoris, gluteus maximus and gluteus mideus). The hamstrings work as secondary muscles.
What equipment do you need for Lunge Pulses Bodyweight?
None. Lunge Pulses Bodyweight is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Lunge Pulses Bodyweight 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 Lunge Pulses Bodyweight good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.
How many calories does Lunge Pulses Bodyweight 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 Lunge Pulses Bodyweight?
Other exercises for the quads include Dumbbell Curtsy Lunge, Plate Forward Lunge, Dumbbell Rear Lunge and Plate Deficit 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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