Bodyweight Pulse Lunge

How to Left Leg Pulse Lunge

Primary Muscles: Legs,  Glutes

Exercise Families: Lunge

Equipment: Bodyweight

Trainer: Ashley Steele

Steps:

1. Stand in a split stance, arms relaxed, shoulders blades pulled back, and spine and head in good posture.

2. Stagger the feet hip-width, position the left leg in front, right leg behind. Stand on the ball of the back leg by lifting the right heel off the ground.

3. Push the hips back and down—allow the knees to bend naturally and the trunk to lean forward as you descend towards the floor.

4. Focus more on lowering the hips towards the floor rather than driving the hips forward. Continue lowering to a comfortable position or until the left thigh becomes parallel with the floor.

5. Pulse twice in the down position and use the energy from the pulse to rapidly recoil to the standing position. Pause briefly, and repeat the movement on the left leg for the specified amount of time or repetitions.

6. You should feel this working the glutes, quads, hamstrings, and outer hips. 

Alternative Exercises:

Weighted Pulse Lunge • Pulse Lunge Jump

How to Right Leg Pulse Lunge

Primary Muscles: Legs,  Glutes

Exercise Families: Lunge

Equipment: Bodyweight

Trainer: Ashley Steele

Steps:

1. Stand in a split stance, arms relaxed, shoulders blades pulled back, and spine and head in good posture.

2. Stagger the feet hip-width, position the right leg in front, left leg behind. Stand on the ball of the back leg by lifting the left heel off the ground.

3. Push the hips back and down—allow the knees to bend naturally and the trunk to lean forward as the body descends to the floor.

4. Focus more on lowering the hips towards the floor rather than driving the hips forward. Continue lowering to a comfortable position or until the right thigh becomes parallel with the floor.

5. Pulse twice in the down position and use the energy from the pulse to rapidly recoil to the standing position. Pause briefly, and repeat the movement on the right leg for the specified amount of time or repetitions.

6. You should feel this working the glutes, quads, hamstrings, and outer hips. 

Alternative Exercises:

Dumbbell Walking Lunge • Static Lunge