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Intermediate
- Difficulty
- Intermediate
- Movement type
- Strength
- Primary muscles
- Glutes Quadriceps
- Secondary muscles
- Biceps
- Equipment
- Bodyweight
Lunge Pulses Bodyweight
4 steps Updated 29/08/2026
Lunge Pulses Bodyweight is a bodyweight exercise targeting Quadriceps (Rectus Femoris), Glutes (gluteus maximus, gluteus mideus).
Step by step
How to perform it
- 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.
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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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Lunge Pulses Bodyweight
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