How To Do Pulse Lunges Properly

Adding pulse lunges into your workout routine ensures that you target all your body muscles.

In this lunge form, you utilize your weight to activate lower-body muscles.

Strength training exercises such as lunges are popular among those looking to build muscle. Lunges are also famous for looking at contouring their bodies and improving their general fitness and sports performance.

Strengthening your back, hips, and legs while improving mobility and stability are the main benefits of this resistance workout.

This workout is an excellent option for beginners and experienced athletes looking to build strength and endurance.

Here is how to do pulse lunges with proper technique.

  • Your front leg should be between two and four feet ahead of your back leg.
  • Raise the heel of your rear foot to distribute your weight over your bent toes equally.
  • Ensure your front foot is evenly weight place it firmly on the floor.
  • Square your hips with a slight bend in your knees.
  • Shoulders should be slightly ahead of hips, with a neutral head and neck position.
  • Keep your chin tucked beneath your chest as if you were cradling an egg in your hands.
  • Hold a pair of dumbbells at your sides or place your hands on your hips.
  • Tuck your ribs in, and your pelvis backwards
  • Bend your front leg’s hip, knee, and ankle and let your rear knee bend towards the floor as you lower yourself straight to the floor.
  • Lower your front leg until it is parallel to the floor and raise it.
  • Maintain one to two inches distance between your knees and hips.
  • Push your front foot firmly into the ground to raise your height by 1–2 inches.
  • Keep your chest up and your core active.
  • Pull yourself down 1–2 inches with your front leg while bending your back leg for one repetition.
  • Repeat another set.


You can get an efficient lower-body workout by performing a lunge pulse with good technique. The following muscles work in this exercise.


Your glutes are one of the critical muscle groups recruited during the lunge pulse. They serve as a stabilizing mechanism during the exercise.


The hamstring muscles on the back of your legs activate as you dip up and down during the exercise.


The adductor muscles inside your thighs strengthen by performing lunge pulses regularly.


Quadriceps muscles hold the kneecap in place.


Pulse lunges give you the following benefits.


The large muscular groups in your lower bodywork with lunges, resulting in leaner muscle mass and decreased body fat.

It increases your resting metabolic rate is one way to burn more calories and lose weight.


When you make lunges, you develop your core and back muscles without putting undue strain on your spine.

A strong core means you reduce the risk of injury.


As a unilateral exercise for the lower body, lunges work both sides of the body one at a time.

Performing single-leg exercises improve balance, coordination, and stability because your spine works more in keeping you balanced.


Pulses lunges are an excellent remedy to better your athletic performance. They work your lower body muscles which contribute to your athletic ability.


There are several other excellent alternatives to pulse lunges – just master the proper form.


Side lunges are great because the more you do them, the more flexible and robust you become.

Follow these steps.

  • Place your feet shoulder-width apart, with your toes pointing straight ahead.
  • Take a wide stance with your right foot.
  • Engage the right heel when you lower your hips.
  • Keep your left leg straight, your groin stretched, and your toes straight ahead.
  • Make sure your right knee tracks over your right foot during the entire movement.
  • Your right heel should punch firmly into the floor as you return to the starting posture.

Please take note of this. Instead of hunching at the hips, make sure you sit down and back in a basic squat.

Also, keep your toes pointed forward throughout the entire movement by firmly securing your foot to the ground at full extension.


Nothing much changes with dumbbell pulse lunges accept the use of dumbbells.

This variation targets the gluteal, quadriceps, hamstring, and hip flexor muscles.

Here is how you do them.

  • Balance two weights in each hand on a split stance while keeping your shoulders back and your spine and head straight.
  • Place one leg in front of the other, hip-width apart, with the left leg in front.
  • Lift your right heel off the ground and stand on the ball of your back leg.
  • Pull your hips back, down, and down while the knees bend naturally and the trunk lean forward.
  • Focus more on dropping the hips towards the floor than thrusting the hips forward.
  • Lower the left thigh until it is parallel to the floor, then raise it back to the starting position.
  • When you are down, perform two pulses and then quickly recoil to the upright position.
  • After a brief pause, begin the action with the left leg and continue until the desired number of repetitions.


This lunge is not strenuous as other exercises are. Nonetheless, a major pitfall in them is intricate form. Thus, avoid the following mistakes.

  • Not leaving adequate room between your feet. It interferes with your form
  • Applying too much pressure causes injury to the front knee.
  • Forward leaning during a lunge doesn’t engage the core as it should be. This ends up causing an injury because it interferes with your spine’s form.
  • Lastly, when the front knee is out of alignment with the toes, it interferes with the inward rotation of the knee.


One of the most effective lower body workouts is pulse lunges. The exercise targets all of the major muscle groups in your lower body. And a little open space is all you need to embark on this popular exercise.