---
title: "Lunge Pulses Bodyweight"
description: "Stand upright with your feet hip-width apart."
locale: en
slug: lunge-pulses-bodyweight
url: "https://hi.fitness/exercises/lunge-pulses-bodyweight"
primaryMuscle: "Quads"
secondaryMuscles: ["Glutes","Hamstrings"]
equipment: ["Bodyweight"]
category: "Strength"
format: "Reps"
video: "https://hi.fitness/exercise-media/public/video/91c01add-lunge-pulses-bodyweight.mp4"
updatedAt: 2026-10-20T13:27:29+00:00
---
# Lunge Pulses Bodyweight

Stand upright with your feet hip-width apart.

## How to do it

1. Stand upright with your feet hip-width apart. Step your right foot forward into a lunge position, lowering your hips until your right thigh is parallel to the floor and your left knee nearly touches the floor.
2. From the lunge position, perform small pulses by slightly raising and lowering your hips in a controlled manner.
3. Continue pulsing for the desired number of repetitions or duration, keeping your core engaged and maintaining balance.
4. Return to the starting position by pushing through your right heel and repeat the exercise on the opposite leg.

## Form tips

- Ensure your front knee is aligned with your ankle and does not extend past your toes to avoid strain.
- Use a controlled motion and avoid bouncing to maintain muscle tension and effectiveness.
- Perform the pulses with control, avoiding any jerky movements to prevent injury.

## Similar exercises

- [Step Up on Chair Bodyweight](https://hi.fitness/exercises/step-up-on-chair-bodyweight) - Quads · Other
- [Bodyweight Step-up on Step Box](https://hi.fitness/exercises/bodyweight-step-up-on-step-box) - Quads · Other
- [Barbell Bench Lateral Step-up](https://hi.fitness/exercises/barbell-bench-lateral-step-up) - Quads · Barbell
- [Lunge Reverse with Resistance Band](https://hi.fitness/exercises/lunge-reverse-with-resistance-band) - Quads · Resistance band
- [Chair Back Lunge Left Resistance Band](https://hi.fitness/exercises/chair-back-lunge-left-resistance-band) - Quads · Resistance band
- [Suspension Trainer with Grips Reverse Lunge](https://hi.fitness/exercises/suspension-trainer-with-grips-reverse-lunge) - Quads · Suspension trainer
- [Curtsy Lunge Slide with Towel](https://hi.fitness/exercises/curtsy-lunge-slide-with-towel) - Quads · Other
- [Barbell Lunge](https://hi.fitness/exercises/barbell-lunge) - Quads · Barbell