Squat Pulses
Small, quick pulsing reps at the bottom of a squat — keeps the legs under tension for a burst of intensity.
Also called: pulse squats, squat pulse
Setup
Stand with feet shoulder-width apart, then lower into a squat position, thighs roughly parallel to the floor.
How to do Squat Pulses
- 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.
Squat Pulses muscles worked
Squat Pulses work the quads and glutes.
Common Squat Pulses 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.
Pairs well with
Air Squat
The unloaded squat — the foundational lower-body pattern, used for warm-ups, circuits, and building movement quality.
Back Squat
The barbell squat — the heaviest-loadable lower-body strength lift, building quads, glutes, and trunk strength together.
Box Jump
An explosive two-foot jump onto a box with a soft landing — leg power and landing mechanics for stronger, springier strides.
Eccentric Step-Down
A slow-lowering step-down that emphasizes the eccentric phase — builds knee control and quad strength for downhill running.
Illustrations: Exercise data by RepDB (repdb.co)