Library / Quadriceps
Bodyweight Pulse Forward Lunge
Bodyweight · Lunge · Compound
QuadricepsGlutes HamstringsCalves Joint friendly
Default prescription & biomechanics
- Primary muscles
- Quadriceps, Glutes
- Secondary muscles
- Hamstrings, Calves
- Equipment
- Bodyweight
- Movement pattern
- Lunge (Push force)
- Difficulty
- Intermediate
- Working rep range
- 10-12 reps per set
- Between-set interval
- 90 seconds rest
Step-by-step coaching cues
- Stand with your feet hip-width apart, arms at your sides.
- Step forward with one leg, placing the foot completely on the ground, bend your knees, lowering your body until the back knee is close to the ground (without touching) and the front forms a 90° angle.
- Perform a short up-and-down movement (pumping) with a small amplitude.
- After one pulse, push with the front leg to return to the starting position and repeat.
- PT Cue: Keep your torso upright throughout the movement, avoid leaning your body forward.
Joint & safety considerations
No specific joint contraindications are flagged for Bodyweight Pulse Forward Lunge. Maintain controlled tempo across the full range of motion and stop the set if sharp joint pain occurs.
Biomechanical alternatives & swaps
Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.
| Exercise | Relationship | Equipment |
|---|---|---|
| Barbell Lunge | Barbell swap | Barbell |
| Barbell Rear Lunge | Barbell swap | Barbell |
| Barbell Step Up | Barbell swap | Barbell |
| Dumbbell Box Step-Up | Dumbbell swap | Dumbbell |
| Dumbbell Bulgarian Split Squat | Dumbbell swap | Dumbbell |
| Dumbbell Lunge | Dumbbell swap | Dumbbell |
From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.