Pulse Lunge
The Pulse Lunge is a stationary lower-body exercise that keeps constant tension on the quadriceps and glutes by using a shortened range of motion at the bottom of a lunge. It builds muscular endurance and stability without requiring heavy weights.
Iridium treats this constant-tension movement as an accessory lift, prioritizing RPE feedback over raw weight trends to determine progressive overload. The algorithm audits your 7-day training history for heavy leg work to ensure this additional volume fits within your calculated recovery capacity for quads and glutes.
Form Cues
- Keep your torso upright and core braced tight
- Drive your weight through the front heel
- Hover your back knee just above the floor
- Pulse up and down only 2-3 inches
- Maintain a hip-width stance for balance
- Don't fully extend your legs at the top
- Don't let your front knee collapse inward
- Don't lean your chest forward over your knee
- Don't bounce the back knee off the floor
- Don't lift your front heel off the ground
Common Mistakes
- Standing up too high between reps
- Step stance is too narrow (tightrope walking)
- Shifting weight to the toes
- Arching the lower back excessively
- Rushing the tempo
Muscles Worked
This exercise primarily targets the quadriceps and glutes by maintaining constant tension (hypoxia) through a restricted range of motion. It also heavily engages the core and stabilizer muscles to maintain the split stance position, while the hamstrings assist in controlling the descent.
Primary
Secondary
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