Alternating Reverse Lunge Pulse

Setup

Standing tall, take a large step backward with one foot. Drop your back knee down towards the ground until both legs form roughly 90-degree angles. Keep your front shin vertical and your torso slightly hinged forward with a flat back, hands placed on your hips or held for balance.

Movement

1. From the bottom position of the lunge, perform short, controlled movements by pushing through the front heel to lift your hips slightly.

2. Immediately lower back down into the deepest point of the lunge.

3. Continue these quick, repetitive pulses without fully extending the legs or touching the back knee to the floor.

4. Keep the core tight to maintain stability throughout the set.