Bodyweight Pulse Lunge exercise demonstration image

Video Coming Soon

We're working on adding video demonstrations for this exercise.

Bodyweight Pulse Lunge

Intermediate

Home Friendly

A unilateral lunge variation that adds small pulses at the bottom to increase time under tension on quads and glutes, enhancing muscular endurance, balance, and lower-body control for functional training.

About Exercise

Equipment

Body Weight

Difficulty

3/5 • Intermediate

Primary Muscle Groups

Quads, Glutes

Secondary Muscles

Hip Flexors, Calves, Adductors, Abs

Popularity Score

Goals

Endurance

Conditioning

Stability

Training Style

Functional Training

Calisthenics

Setup Requirements

Requires Rack

Requires Bench

Requires Spotter

Space Needed

Small

Noise Level

Low

Muscle Breakdown

View Muscle Map

Quads

9/10

Rectus Femoris, Vastus Lateralis, Vastus Medialis

Glutes

8/10

Glute Max

Hamstrings

6/10

Biceps Femoris

Hip Flexors

5/10

Iliopsoas

Calves

4/10

Gastrocnemius

Adductors

4/10

Adductor Magnus

Abs

4/10

Rectus Abdominis

Programming

Typical Rep Range

10-20 reps

Rest Between Sets

30-60 seconds

How to Perform

Stand tall with feet hip-width apart. Step one foot forward into a split stance, front foot flat and back foot on ball of foot with heel lifted. Engage core and keep torso upright.

Lower body by bending both knees until front thigh is parallel to floor and back knee hovers above ground.
From lowered position, push up slightly 1-2 inches by straightening legs partially.
Immediately lower back down to parallel position for one pulse.
Repeat pulses for desired reps, keeping movements controlled and small.
Push through front heel to stand up fully after completing set.
Switch legs and repeat on opposite side.

Coaching Tips

Form Cues

Core tight
Knees track over toes
Push through front heel
Torso upright
Small controlled pulses

Breathing

Inhale during lowering phase; exhale gently during each upward pulse while maintaining core brace.

Tempo

2-0-1

Range of Motion

Lower until front thigh is parallel to floor with front knee over ankle; pulse 1-2 inches up and down without fully standing; back knee hovers 1-2 inches above ground.