Squat Pulse 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Quads
Secondary Targets
Execution
Isolation
Force Type
Isometric
Required Equipment
Bodyweight
Fitness Level
Intermediate
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
Squat Pulse is a bodyweight exercise that primarily targets the quads while also engaging the glutes. It involves holding a low squat position with knees slightly bent and feet shoulder-width apart, then performing small, controlled up-and-down pulses. This movement keeps constant tension on the quads and glutes, improving muscular endurance, stability, and lower-body strength without requiring any equipment.
How to Perform
Stand tall with a slight bend in your knees, feet positioned about shoulder-width apart, and toes angled gently outward.
Lift your chest and extend your arms straight ahead, or rest your hands on your hips for stability.
Activate your core by gently drawing your rib cage downward and tilting your pelvis slightly under.
Take a deep breath in through your nose, then slowly bend at your knees, hips, and ankles to lower into a shallow squat.
Keep your shoulders stacked over your hips and your thighs roughly parallel to the ground.
With your core engaged, press your feet into the floor to lift slightly upward, then return to the lowered squat position.
Repeat this small, controlled pulsing motion, maintaining tension in your quads and glutes for the duration of your set or allotted time.
Focus on smooth, steady movements and controlled breathing throughout to maximize muscle engagement and prevent strain.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your core engaged throughout to protect your lower back.
Avoid letting your knees collapse inward; keep them aligned with your toes.
Do not rise too high between pulses to maintain constant tension on the quads.
Avoid leaning forward; keep your chest lifted and shoulders over hips.
Control your breathing; exhale on the upward pulse and inhale on the descent.
Prevent locking your knees at the top to maintain muscle engagement.
Keep your movements slow and deliberate to maximize effectiveness.
Ensure your feet remain flat on the floor to protect your ankles and knees.
Avoid overarching your lower back; maintain a neutral spine.
Focus on squeezing the glutes slightly during each pulse for additional activation.
How Not to Perform
Do not let your knees cave inward or move past your toes.
Avoid rising too high between pulses, which reduces quad engagement.
Do not lean your torso forward; keep your chest upright.
Avoid locking your knees at any point during the movement.
Do not perform the pulses too quickly; maintain controlled tempo.
Avoid lifting your heels off the ground; keep your feet flat.
Do not arch your lower back; keep a neutral spine.
Avoid holding your breath; maintain steady breathing.
Do not let your shoulders slump forward; keep them aligned over hips.
Avoid relaxing your core; keep it engaged throughout the exercise.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
