Forward Pulse Lunge With Hands Overhead

The Forward Pulse Lunge with Hands Overhead is a dynamic lower body exercise that targets your quadriceps, glutes, and hamstrings. This exercise also engages your core and improves balance and stability. To perform this exercise, begin by standing tall with your feet hip-width apart. Take a step forward with your right foot, keeping your torso upright and core engaged. As you lunge forward, ensure that your right knee is directly above your ankle, forming a 90-degree angle. Simultaneously, raise both arms straight overhead, engaging your shoulders and activating the muscles in your upper body. From this position, lower your body down into a lunge by bending both knees until your left knee lightly taps the ground. Maintain a strong posture throughout the movement, with your chest lifted and shoulders back. Keep your gaze forward and avoid leaning too far forward or backward. To return to the starting position, powerfully push through your right heel and activate your glutes and thighs to extend your legs. As you rise back up, lower your arms back down to your sides. Repeat the movement on the opposite side, alternating legs for each repetition. Remember to engage your breath and exhale as you step forward into the lunge, inhaling as you return to the starting position. Start with a few repetitions on each leg and gradually increase the number as you become more comfortable and confident in your form. Incorporating the Forward Pulse Lunge with Hands Overhead into your workout routine can help strengthen your lower body, improve flexibility, and enhance overall athletic performance.

Instructions

• Begin standing with your feet hip-width apart and your hands at your sides.
• Take a step forward with your right foot, shifting your weight onto your right leg.
• Bend both knees to lower your body down into a lunge position. Ensure your right knee is directly above your right ankle and your left knee hovers slightly above the ground.
• As you lunge forward, raise both arms straight overhead, keeping your core engaged.
• Push through your right heel to return to the starting position, bringing your right foot back beside your left foot.
• Repeat the same movement, this time stepping forward with your left foot and alternating sides.
• Continue alternating legs for the desired number of repetitions.

Tips & Tricks

• Engage your core muscles throughout the movement to maintain stability and proper form.
• Focus on a slow and controlled descent into the lunge position to activate the muscles fully.
• Keep your chest lifted and your shoulders relaxed to avoid unnecessary strain on your upper body.
• Start with a lighter weight or no weight at all to ensure proper technique before adding resistance.
• Remember to breathe steadily and exhale as you push back up to the starting position.
• Maintain a slight forward lean to engage your glutes more effectively.
• Keep your front knee aligned with your ankle and avoid letting it collapse inward.
• Avoid locking your knee at the top of the movement to protect your joints.
• Ensure proper alignment of your hips, knees, and ankles to prevent any discomfort or imbalances.
• Challenge yourself by increasing the weight gradually as your strength improves.