Forward Pulse Lunge with Hands Overhead
Strengthen quads and glutes with the Forward Pulse Lunge with Hands Overhead. This dynamic bodyweight exercise improves balance and core stability.
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 30s
Free · iPhone only · Available on the App Store
Description
A lunging exercise where you step forward into a lunge and pulse your body up and down slightly, while keeping your hands overhead.
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How to do Forward Pulse Lunge with Hands Overhead
- 01Setup
Begin standing tall with your feet hip-width apart and core engaged. Extend both arms straight overhead, palms facing each other, keeping your shoulders pressed down away from your ears.
- 02Setup
Take a controlled step forward with one leg, landing heel-first, then forefoot. Ensure your feet remain hip-width apart, not in a straight line, for a stable base.
- 03
Lower your body until both knees are bent at approximately 90-degree angles, with your front knee directly over your ankle and your back knee hovering just above the floor. Keep your arms actively extended overhead.
- 04
From this deep lunge position, pulse slightly upwards about 2-4 inches by gently pushing through your front heel, then immediately lower back down to the deep lunge position. Maintain constant tension in your legs.
- 05
After completing your desired number of pulses, push powerfully through your front heel to return to the starting standing position. Switch legs and repeat the entire sequence.
Tips
- Maintain an upright torso and keep your chest lifted throughout the movement, ensuring your shoulders remain stacked over your hips to maximize glute and quad engagement.
- The pulse should be small and controlled, focusing on the squeeze in your glute and quad as you slightly elevate, rather than bouncing aggressively.
- Actively reach your arms towards the ceiling without shrugging your shoulders to engage your core and increase the balance challenge, improving overall stability.
- Keep your gaze fixed forward at a steady point to help maintain balance and proper cervical spine alignment throughout the exercise.
Common mistakes
- Avoid allowing your front knee to collapse inward; actively drive it outward, tracking in line with your second and third toes, to protect your knee joint.
- Do not lean your torso too far forward; keep your chest upright and core tight to maintain balance and properly load the glutes and quadriceps.
- Prevent shrugging your shoulders up towards your ears while your arms are overhead; actively pull your shoulder blades down your back to maintain good posture and avoid neck strain.
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What muscles does Forward Pulse Lunge with Hands Overhead work?
Forward Pulse Lunge with Hands Overhead primarily targets Gluteus Maximus, Quadriceps. Secondary muscles include Adductor Magnus, Soleus.
Is Forward Pulse Lunge with Hands Overhead good for beginners?
Forward Pulse Lunge with Hands Overhead is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Forward Pulse Lunge with Hands Overhead?
You need Body weight to perform Forward Pulse Lunge with Hands Overhead. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Forward Pulse Lunge with Hands Overhead?
Maintain an upright torso and keep your chest lifted throughout the movement, ensuring your shoulders remain stacked over your hips to maximize glute and quad engagement. The pulse should be small and controlled, focusing on the squeeze in your glute and quad as you slightly elevate, rather than bouncing aggressively. Actively reach your arms towards the ceiling without shrugging your shoulders to engage your core and increase the balance challenge, improving overall stability. Keep your gaze fixed forward at a steady point to help maintain balance and proper cervical spine alignment throughout the exercise.
What are common mistakes when doing Forward Pulse Lunge with Hands Overhead?
Avoid allowing your front knee to collapse inward; actively drive it outward, tracking in line with your second and third toes, to protect your knee joint. Do not lean your torso too far forward; keep your chest upright and core tight to maintain balance and properly load the glutes and quadriceps. Prevent shrugging your shoulders up towards your ears while your arms are overhead; actively pull your shoulder blades down your back to maintain good posture and avoid neck strain.
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Free · iPhone only · Available on the App Store