Forward Lunges Up & Down
The forward lunge up and down is a lunge variation that adds a pulsing motion at the bottom of the lunge. The pulse increases the duration of quad and glute activation per repetition, building greater muscle endurance and creating additional training volume.
How to do it
- Stand upright with feet hip-width apart.
- Step one foot forward and lower into a lunge until both knees are at 90 degrees.
- From the bottom, rise halfway up and then lower back down for an additional pulse.
- Return to standing and repeat on the opposite leg.
- Continue alternating legs for the desired repetitions.
Form cues
- Step forward and keep your torso upright throughout the movement.
- Lower your back knee gently toward the floor until both knees reach a 90-degree angle.
- Pulse halfway up and return down before standing back up.
- Keep your front heel firmly planted on the floor.
Breathing: Inhale as you step forward and lower down, exhale as you pulse and push back up to the starting position.
Common mistakes
- Letting the front knee cave inward, which places unnecessary stress on the joint.
- Leaning the torso too far forward, shifting the focus away from the quads and glutes.
- Rushing the pulse movement, which reduces muscle time-under-tension and control.
- Slamming the back knee onto the floor instead of stopping just above it.
Muscles worked
Primary: quads. Secondary: glutes, hamstrings.
Suggested sets & reps
Get fitter
3 sets × 10 reps per leg, rest 60 seconds
Lose weight
3 sets × 10–12 reps per leg, rest 60 seconds
Build muscle
3–4 sets × 8–10 reps per leg, rest 90 seconds
Easier, harder & alternatives
Alternatives
Take care if…
- If you feel sharp knee or lower back discomfort, ease off or choose a gentler option like reverse lunges.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Why do the pulse at the bottom?
The pulse increases the time your muscles stay under tension, which helps build endurance and strength more effectively.
Should my back knee touch the floor?
Ideally, hover your back knee just an inch above the floor to maintain muscle engagement without resting.
How can I improve my balance during this exercise?
Focus your gaze on a fixed point ahead of you and keep your feet hip-width apart rather than stepping on a tightrope.