Forward Pulse Lunge with Hands Overhead

A high-tension variation of the lunge. Holding arms overhead increases core demand and challenges thoracic mobility while pulsing keeps tension on the legs.

Exercise Details

Level: Intermediate
Body Area: lower
Type: lunge
Mechanics: Compound

Required Equipment

Bodyweight-only

Target Muscle Groups

Primary

Quads

Secondary

Glutes

Setup

Stand in a split stance. Raise your arms straight overhead. Engage your core and keep your shoulders down.

Instructions

1. Lower into a lunge.
2. Perform small up-and-down "pulses" in the bottom range.
3. Keep the rear knee just above the floor.
4. Maintain an upright torso.
5. Stand up after the set.

Common Mistakes

1. Arching the lower back.
2. Arms drifting forward.
3. Knees caving inward.

Alternative Exercises

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Sumo Squat

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Static Lunge Kick

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Squat On Bosu Ball

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Squat Mobility Complex

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Squat

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