Narrow Pulsing Front Squat
This leg exercise mainly works your quads, glutes and adductors, with help from your hamstrings and erector spinae. Watch the demo video, then follow the tips below.
Rep Range
8-20
How to do Narrow Pulsing Front Squat
Begin by positioning your feet closely together with heels touching and toes pointed outward. Hold the dumbbells with your hands right above your shoulders. As you lower into the squat, ensure your knees track over your toes. Once you've reached your lowest point in the squat, rather than returning immediately to the starting position, execute small, controlled pulses by moving up and down slightly. After completing your desired number of pulses, push through your feet to return to the starting position.
Common mistakes
Ensure your knees do not buckle inward during the squat. Maintaining a straight and upright posture is essential throughout the exercise, preventing any forward lean. Ensure that the weight remains evenly distributed across your feet, and avoid lifting your heels off the ground.
Breathing
Inhale as you descend into the squat. Hold your breath briefly during the pulses. Exhale strongly as you rise back to the starting position.
Muscles worked
Primary Muscles
Quads, Glutes, Adductors, Hip Flexors
Secondary Muscles
Hamstrings, Erector Spinae
Tertiary Muscles
Core, Calves
