How to do a Pulse Lunge
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About this exercise
- Sets Logged
- 367,290
- Popularity Rank
- 513th
- Difficulty
- Intermediate
- Quads Strength
- 45 mSCORE 189th
- Equipment Required
- Bodyweight-only
Workouts with Pulse Lunge
Instructions for Proper Form
Pulse Lunge is a compound exercise that primarily targets the quads. Unlike standard lunges, this variation involves pulsing up and down from a shallow to deep lunge without returning to a standing position. This keeps tension on your muscles throughout the entire set, making it a great way to enhance muscle endurance and strength.
- Stand upright with your feet hip width apart and your hands placed on your hips.
- Step forward with one leg keeping your torso upright.
- Bend your knees to lower body towards the ground until both your knees reach 90 degree angles.
- Raise your body upward by extending your legs and repeat for allotted repetitions.
- Return back to the starting position and repeat with the opposite side.
Sets & Reps Calculator
Average Pulse Lunge standards by male, female, gender, weight, age and height
Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.
- beginner3sets8reps1 Set Max9reps
- intermediate4sets8reps10reps
- advanced4sets9reps11reps
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Alternatives & Variations to Pulse Lunge
1. Air Squats
92.1 mSCORESWAPPED 225 TIMESAir Squats are a bodyweight variation of Squats. Like other variations, this is a compound exercise that primarily targets the quadriceps. Without any added resistance this is easily one of the most beginner friendly exercises out there. It’s a great way to start building strength, and working your way towards more advanced variations.
2. Lunge
90.8 mSCORESWAPPED 144 TIMESLunges are one of the most common lower body exercises out there. It’s a compound exercise that primarily targets your quads. In order to return to a standing position with this exercise you need to engage your quads in order to push yourself back up. This further emphasizes your quadriceps compared to other Lunge variations, however this also places more tension on your knee. By stepping forward with a single leg taking most of the load, you can more easily identify, and address any discrepancies in mobility or strength between sides.
3. Leg Extension
99.4 mSCORESWAPPED 116 TIMESLeg Extensions are an isolation exercise that target the quads. Due to a severe lack of isolation movements for the lower body, this is a great option for specifically targeting your quadriceps. The use of a machine restricts your range of motion, and adds some stability to the movement. This can help your focus more on exertion than stabilizing the movement. The downside to this exercise is that it places a lot of tension on your knee. Keep your weights light, and focus on pausing near the end of your range of motion.
4. Dumbbell Lunge
97.6 mSCORESWAPPED 101 TIMESDumbbell Lunge is a variation on the more standard Lunge. Similar to other Lunge variations, Dumbbell Lunge is a compound exercise that primarily targets the quads. The exercise itself is the same as a standard lunge except for the added weight from holding dumbbells in each hand. This is a great variation for anyone looking to make their lunges a bit more challenging without adding more complexity to the movement.
5. Butt Kick
2 mSCORESWAPPED 100 TIMESButt Kick is a bodyweight plyometric exercise that primarily targets the hamstrings. This exercise involves kicking your heels up toward your glutes in a running or marching motion. It’s a great exercise for improving running form and increasing cardiovascular endurance. Additionally, it can help improve flexibility and strength in the hamstrings, making it a nice addition to warm-ups or cardio intervals.
6. Dumbbell Goblet Squat
87.9 mSCORESWAPPED 88 TIMESDumbbell Goblet Squat is a variation on the more standard Front Squat. Like other squat variations, this compound exercise primarily targets the quadriceps. Goblet squats are beneficial because they require less upper body mobility in order to keep the weight in the proper position compared to using a barbell.
7. Squat with Rotation
10.2 mSCORESWAPPED 82 TIMESSquat with Rotation is a compound exercise and a variation of the traditional squat that targets the quads, glutes, and core. The added rotation at the top of the squat can enhance core activation and improve rotational stability, which is particularly beneficial for athletes. This movement also helps in developing functional strength, as it mimics real-world activities that require both lower body power and core stability.
8. Shin Box Quad
11.1 mSCORESWAPPED 82 TIMESShin Box Quad is a dynamic stretch that primarily targets the hips and quads. By seamlessly transitioning between different positions, this exercise enhances hip mobility and flexibility. It also engages the core for stability throughout the movement, making it a beneficial addition for improving overall lower body mobility and coordination.
9. Side Lunge
79.4 mSCORESWAPPED 79 TIMESSide Lunge is a variation on the more standard Lunge. Similar to other Lunge variations, this compound exercise primarily targets your quadriceps. By stepping to the side instead of forward or backwards, you can further recruit smaller muscles around your hips like your Adductors (the muscle that brings your legs together).
10. Dumbbell Sumo Squat
81 mSCORESWAPPED 77 TIMESA squat exercise performed with dumbbells, in a wide-legged stance to target the legs and glutes.