Step by step instructions, muscle activation and variants for the Forward Pulse Lunge with Hands Overhead.
The forward pulse lunge with hands overhead combines a stationary lunge pulse with raised arms to increase core and shoulder demand. Holding the arms overhead shifts the center of gravity upward, intensifying balance requirements and engaging the midsection throughout the entire set.
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The Forward Pulse Lunge with Hands Overhead is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.