Forward Pulse Lunge With Hands Overhead

Muscles worked

Setup

1. Stand with feet hip-width apart and press the barbell overhead using a wide grip, locking your elbows completely.
2. Stack the bar directly over your shoulders, traps, and mid-foot to create a stable vertical line.
3. Engage your core and set your gaze straight ahead to maintain balance.

How to do it

1. Inhale as you take a large step forward, lowering your hips until both knees are at 90-degree angles.
2. Perform a controlled pulse by rising slightly (2-3 inches) and lowering back down without returning to a full stand.
3. Exhale and drive forcefully through your front heel to return to the starting standing position.
4. Maintain a controlled tempo, ensuring the barbell remains perfectly still throughout the leg movement.

Form checklist

• Keep the front knee tracked over the ankle, not drifting excessively past the toes.
• Maintain an upright torso to prevent the barbell from drifting forward of your center of gravity.
• Keep the elbows locked and shoulders active, pushing the bar toward the ceiling.
• Ensure the back knee stays hovering just above the ground during the pulse phase.

Pro tips

• Think about pulling your ribcage down toward your pelvis to prevent lower back arching under the overhead load.
• Focus on driving the front heel into the floor during the pulse to maximize glute and hamstring recruitment.

Make it harder

• Increase the time under tension by performing three pulses at the bottom of each repetition.
• Transition into a walking lunge pattern while maintaining the overhead barbell position for an added stability challenge.

Frequently asked

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

The forward pulse lunge with hands overhead primarily targets the glutes, hamstrings, and quadriceps, and also works the abs, deltoids, obliques, and serratus anterior as secondary muscles.

What equipment do you need for the forward pulse lunge with hands overhead?

The forward pulse lunge with hands overhead uses barbell.

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

The forward pulse lunge with hands overhead is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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