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Intermediate
- Difficulty
- Intermediate
- Movement type
- Strength
- Primary muscles
- Glutes Quadriceps
- Equipment
- Dumbbells
Dumbbell Lunge Pulse
4 steps Updated 29/08/2026
Dumbbell Lunge Pulse is a free weights exercise targeting Quadriceps (Quadriceps Femoris), Glutes (gluteus maximus, gluteus mideus) using Dumbbells.
Step by step
How to perform it
- 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.
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Variations and related exercises
4 Corners Curtsy
4 Corners Side Step
4 Punches Side Squat
4 Reverse Lunge and 4 Side Taps
Last updated: 29/08/2026
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Dumbbell Lunge Pulse
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