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Squat Pulse


Squat Pulse
Table Of Contents

Exercise Description

Main Target Muscles


Secondary Target Muscles

Glutes, Hamstrings, Core

Workout Type


Gym Gear


Fitness Level




Power Move 


Target Muscle Group: Quad

Squat Pulse Overview

The pulse squat is a variation of squats that builds muscles in the legs, in particular. It places special focus on the quads. This is a fundamental exercise that must be included in routine exercises irrespective of the fitness goals. 

It is extremely beneficial for hip muscles, calves, hamstrings, abs, glutes, and lower back. It can develop exceptional strength and power in your body. It holds the ability to crush calories, strengthen the core, prevent injuries, and boost athletic ability. 

Several variations of squats can be performed with different weights and resistance bands or simply with your body weight. Wide-legged squat, which involves taking a wider stance, sumo squats, barbell squat, dumbbell squat, goblet squat, etc., are all types of squats that keep adding challenge to your routine.

How To Do It?

Start with 2-3 sets of 8-15 repetitions for the squat pulse. Your ability to maintain good technique through all sets and repetitions will determine which sets and repetitions you choose.

  1. Standing with your feet shoulder-width apart, turn your toes slightly inward, and place your feet on the ground. Keep your core firm and your shoulders back. Look straight ahead.
  2. Squat down and bend your knees so that your thighs are parallel to the ground. Do not round your lower back or let your knees drop or fall out.
  3. Place your feet on the floor, and then raise your heels a bit. Return to the starting position and continue with the same motion.
  4. Keep pulsing throughout your set. Then, stand up and finish.

Exercise Tips

  1. This is an easy and safe squat form, especially if you struggle with a barbell squat.
  2. Adjust your toe angle as per your comfort and requirement. Experiment with it to find the ideal one. 
  3. When you push yourself back, make sure to drive through the entire foot and not just the ball. 
  4. Drop your hips down, not back.

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