Squat Pulses
Small, quick pulsing reps at the bottom of a squat — keeps the legs under tension for a burst of intensity.
Equipmentbodyweight
Musclesquadsglutes
Setup
Stand with feet shoulder-width apart, then lower into a squat position, thighs roughly parallel to the floor.
How to do it
- From the bottom of the squat, pulse up and down in a small range of motion.
- Keep your chest up and weight in your heels throughout.
- Stay low between pulses rather than standing up fully.
- Keep the pulses controlled rather than bouncing.
Common mistakes
- Standing up between pulses instead of staying low.
- Letting the knees cave inward.
- Rounding the lower back during the hold.
Scale it
Easier: Pulse through a smaller range, or hold onto something for balance.
Harder: Go lower into the squat, or extend the duration.