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This exercise mainly works on the body-weight, strength and cross fitness.

Major Muscles Worked

Groin

Quads

Other Muscles Worked

Hamstrings

Gluteal Muscles

Calves

Lunge Pulses Guide

1. Stand in a straight position with feet slightly apart but facing forward.
2. Take one foot ahead and kneel with the other till your forward foot forms a 90 degree angle.
3. In that position pulse up and down for about 10 reps. Pulsing is basically slight bouncing movement.
4. Alternate with the other leg and do as many sets as required.

Trainer’s Tips

• Ensure the kneeling leg does not reach the ground.
• Ensure surface is flat to avoid imbalance.
• One can make it more complex by adding dumbbells or kettlebells or even an elastic rope to hold above your head.
• Go at a moderate pace in order to feel the effect and pulse at a moderate distance.

Benefits of Lunge Pulses 

It can be conducted anywhere as it does not take much space and does not compulsory require gym equipment to carry out.