Forward Pulse Lunge with Hands Overhead exercise animation (Männlich)

Forward Pulse Lunge with Hands Overhead

Zielmuskel
Gluteus Maximus, Quadriceps
Synergistenmuskeln
Adductor Magnus, Soleus
Equipment
Body weight
Körperregion
Hips, Thighs
Typ
Strength

The forward pulse lunge with hands overhead is a bodyweight lower-body exercise that primarily targets the glutes (gluteus maximus) and quadriceps, with the adductor magnus and soleus assisting for stability. You step into a forward lunge, hold the bottom position, and drive small pulsing reps while keeping your arms raised overhead — adding a core and posture demand on top of the leg work.

Forward Pulse Lunge with Hands Overhead: So führst du sie aus

  1. 1Stand tall with your feet hip-width apart and your core braced. Raise both arms straight overhead, biceps near your ears, palms facing in.
  2. 2Step forward with one leg into a long stride, keeping your torso upright and your arms locked overhead.
  3. 3Bend both knees to lower into a lunge until your front thigh is roughly parallel to the floor and your back knee drops toward the ground.
  4. 4Stop just short of the bottom and pulse: rise an inch or two, then sink back into the bottom of the lunge in a small, controlled range.
  5. 5Keep your front knee tracking over your toes and your weight driven through your front heel as you pulse.
  6. 6Hold your arms overhead throughout, ribs down and core tight so your lower back does not arch.
  7. 7Complete your pulses on one side, then press through your front foot to step back to standing.
  8. 8Switch legs and repeat for the same number of pulses on the other side.

Technik-Tipps

  • Keep your torso vertical and your ribs pulled down — with arms overhead it is easy to let the lower back arch, so brace your core to stay stacked.
  • Drive through your front heel rather than the ball of your foot to load the glutes and quads instead of overloading the knee.
  • Keep the pulse small and controlled; the goal is constant tension in the bottom range, not a full stand-up between reps.
  • Reach tall through your fingertips to keep the shoulders engaged and the chest open throughout the set.

Häufige Fehler

  • Letting the front knee cave inward or shoot past the toes, which shifts load onto the knee joint and reduces glute and quad work.
  • Dropping the arms or letting them drift forward, which removes the core and posture challenge that defines this variation.
  • Leaning the torso forward over the front thigh, which rounds the back and takes tension off the glutes.
  • Pulsing too large or too fast, turning the movement into bouncing that loses the constant tension in the bottom position.

Häufig gestellte Fragen

What muscles does the forward pulse lunge with hands overhead work?

It primarily works the glutes (gluteus maximus) and quadriceps, with the adductor magnus and soleus assisting to stabilize the hip and ankle. Holding your arms overhead also engages the core and shoulders to keep you upright.

How wide should my stance be?

Step into a long forward stride so that at the bottom both knees bend to roughly 90 degrees, with your front knee over your toes and your back knee tracking down toward the floor. A stride that is too short forces the front knee past the toes.

Is the forward pulse lunge with hands overhead good for beginners?

Yes. It uses only your body weight, so you can start with a shallow lunge and small pulses, then increase depth and reps as your balance and strength improve. If holding your arms overhead breaks your posture, lower them to your hips until you build core control.

How many sets and reps should I do?

A sensible starting point is 2 to 4 sets of 8 to 15 pulses per leg. Keep the range small and controlled, and rest about a minute between sets.

Why hold the arms overhead instead of at the hips?

Raising the arms overhead forces your core and upper back to keep the torso upright under load, adding a posture and stability challenge on top of the glute and quad work the lunge already provides.

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