Lunge Pulses Exercise Guide: How to Master Lunge Pulses

Lunge pulses are a lunge variation that uses your bodyweight to activate muscles across your lower body. Perform lunge pulses by beginning in a standing position, then moving your right foot forward and your left foot backward. Activate your right leg, bending your knee and ankle. Lower yourself until your left knee bends close to the floor in a lunge position. Once your front knee reaches a 90-degree angle, push into your front foot and lift your body a couple of inches up and down, repeating this movement for the desired amount of repetitions. For an additional challenge, perform [side lunge](https://www.masterclass.com/articles/side-lunge-guide) pulses, or try a weighted variation by holding a [kettlebell](https://www.masterclass.com/articles/kettlebell-exercises) or barbell during the exercise. For the lunge pulse, begin with 2–3 sets of 8–15 repetitions on each leg. Choose your sets and repetitions based on your ability to maintain good technique throughout all sets and repetitions. 1. Stand in a split stance with your front foot 2–4 feet in front of your rear foot. Raise your back foot heel to place weight evenly across bent toes. 2. Evenly distribute your weight along your front foot. Grip the floor with your front foot to create a stable foot position. 3. Square your hips. Your posture should be tall with your feet shoulder-width apart a slight bend in your knees. Your shoulders should be over your hips or slightly ahead of your hips with a neutral head and neck position. Your chin should remain tucked throughout the movement as if you were holding an egg under your chin. 4. Place your hands on your hips or hold dumbbells by your sides. 5. Engage your core. Your ribs should be down, and your pelvis should be slightly tucked. 6. Lower yourself straight down by bending the hip, knee, and ankle of your front leg and allowing the back knee to bend toward the floor. 7. Continue lowering until your front leg is parallel to the floor. Your rear knee should be underneath your back hip, 1–2 inches above the ground. 8. Push your front foot into the ground to push yourself up 1–2 inches from the starting position. 9. Keep your chest high and your core engaged. 10. Use your front leg to pull yourself down 1–2 inches while allowing your back leg to bend to complete one repetition. 11. Continue to use your front leg to lower and raise your body for the desired number of repetitions before standing tall and switching sides. With proper form, lunge pulses are an effective lower body workout that target multiple muscle groups. 1. __Hamstrings__: As you dip up and down during the lunge pulse exercise, you activate the hamstring muscles on the back of your legs. 2. __Glutes__: One of the primary muscle groups activated during the lunge pulse is your glutes, which act as stabilizers during the exercise. 3. __Quadriceps__: Another primary muscle targeted during this exercise is the quadriceps on the front of your upper legs. 4. __Adductors__: Regularly doing lunge pulses can build strength in the adductor muscles along your inner thighs. If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort. In order to see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery. Throw on some athleisure, fire up a [MasterClass Annual Membership](https://www.masterclass.com), and get ready to sweat it out with exclusive instructional videos from Nike Master Trainer and *GQ* fitness specialist Joe Holder. Want to improve your cardiovascular endurance? Give Joe’s HIIT workout a go. Trying to get a little swole? He’s got a strength training workout for that. From fitness tips to nutrition hacks, Joe will have you feeling healthier in no time. When it comes to bodyweight exercises that target muscle groups throughout your legs, the lunge pulse is a great option to include in your workout routine.