If you want great, strong legs, you need to lunge — there's no way around that. "The lunge pulse is a challenging bodyweight exercise that targets your quads and secondarily targets your calves, glutes, and hamstrings," said Chadwell. "Some consider it more difficult than regular bodyweight lunges because your quads don't get a rest until the set is over. The constant tension will make your legs feel like they're on fire!"
How to Lunge:
- Begin in a standing position.
- Step forward to get into the regular lunge position.
- Move a quarter of the way down into the lunge.
- Now that you are in starting position, begin by pulsing up and down in a smooth, controlled manner. You will stay in continuous motion.
- Be sure your back knee never touches the ground and that you are constantly in the lunge position, never standing completely up during the exercise. There will be constant tension in your legs.
- Complete a set of 15 pulses on one leg, then switch to the other to complete a set.
- Do 2-3 sets.