Legs · Bodyweight
Bodyweight Pulse Forward Lunge
How to do the bodyweight pulse forward lunge, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- Lunge
- Mechanic
- Compound
How to do it
Step forward into a lunge until both knees bend to about 90 degrees. Stay in the bottom position and pulse up and down through a short range before driving back to standing and repeating on the other leg.
- 1A continuous burn in your front quad and glute as you pulse
- 2Your torso staying upright over your hips
- 3Constant tension with no rest at the bottom
Common mistakes
- Letting the front knee drift inward as you pulse
- Leaning your weight onto your back leg
- Standing all the way up between pulses and losing tension
Muscles worked
The bodyweight pulse forward lunge mainly works the quads and glutes, with the hamstrings and calves assisting.
- QuadsPrimary
- GlutesPrimary
- HamstringsSupport
- CalvesSupport
- Lower BackMinor
- Upper AbsMinor
- Lower AbsMinor
- ObliquesMinor
- AdductorsMinor
- Hip FlexorsMinor
Kovo programs the bodyweight pulse forward lunge for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More quads exercises
- How to do the resistance band squat
- How to do the resistance band squat to press
- How to do the resistance band thruster
- How to do the resistance band squat walk
- How to do the barbell squat
- How to do the barbell bulgarian split squat
Last reviewed June 2026.