How to Do Bodyweight Pulse Forward Lunge

Bodyweight Pulse Forward Lunge is a quads exercise using bodyweight, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Quads

Equipment

Bodyweight

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Bodyweight Pulse Forward Lunge

  1. 01Step one foot forward and drop your back knee toward the floor to create two 90-degree angles.
  2. 02Lift your hips slightly and then lower them back down in a short, controlled three-inch range of motion.
  3. 03Drive the ball of your back foot into the floor to maintain stability during the pulse.
  4. 04Stay in the bottom half of the lunge for the prescribed number of pulses before stepping back.
  5. 05Switch leads and repeat the pulsing sequence on the opposite leg.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Bodyweight Pulse Forward Lunge

Primary Stabiliser Inactive

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Primary movers

  • Quads Extends the knee, driving squats, lunges and jumps.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Maintain a vertical front shin during the pulse to prevent excessive shearing forces on the patellar tendon.

Same coaching engine used inside the A90 app

05 / FAQ

Bodyweight Pulse Forward Lunge questions

What muscles does Bodyweight Pulse Forward Lunge work?

Bodyweight Pulse Forward Lunge is catalogued as a quads exercise in A90 Training Club, with the quads as its primary muscle group.

How do you do Bodyweight Pulse Forward Lunge correctly?

Step one foot forward and drop your back knee toward the floor to create two 90-degree angles. Lift your hips slightly and then lower them back down in a short, controlled three-inch range of motion. Drive the ball of your back foot into the floor to maintain stability during the pulse. Stay in the bottom half of the lunge for the prescribed number of pulses before stepping back. Switch leads and repeat the pulsing sequence on the opposite leg.

What is the A90 coach tip for Bodyweight Pulse Forward Lunge?

Maintain a vertical front shin during the pulse to prevent excessive shearing forces on the patellar tendon.

Is Bodyweight Pulse Forward Lunge suitable for beginners?

Bodyweight Pulse Forward Lunge is rated intermediate in the A90 Training Club catalogue.

Do you need equipment for Bodyweight Pulse Forward Lunge?

No. Bodyweight Pulse Forward Lunge is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

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