Build Leg Strength with Squat Into Pulse Squat

Squat Into Pulse Squat

Rep Range

8-20

Hints

Stand with feet shoulder-width apart, toes slightly pointed out. Hold dumbbells just above your shoulders with elbows bent. Begin by lowering into a full squat, pushing hips back and bending knees until thighs are parallel to the ground or as far as your mobility allows. Return to standing position. On the next rep, descend into the squat again. As you approach the lowest point, instead of rising immediately, perform a small 'pulse' by rising slightly and then lowering back down. After the pulse, push through your heels to return to the standing position. Alternate between the full squat and pulse squat with each subsequent rep.

Common Mistakes

Allowing knees to drift too far forward past the toes. Losing depth or consistency during the pulse. Not engaging the core, leading to a rounded back or forward lean.

Breathing

Inhale as you lower into each squat. Exhale as you rise to standing, whether from the full squat or after the pulse.

Muscle Focus

Primary Muscles

Quads, Glutes, Adductors, Hip Flexors

Secondary Muscles

Hamstrings, Erector Spinae

Tertiary Muscles

Core, Calves