Bodyweight Squat Pulse
UpdatedFeel the burn! Small squat pulses build serious lower body strength and endurance. A simple move with big results.
The Bodyweight Squat Pulse is a compound exercise that mainly works the quads and glutes & hips, with help from the hamstrings and core. No equipment needed: it uses just your bodyweight.
Bodyweight Squat Pulse Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Hamstrings; Abdominals (rectus abdominis)
Bodyweight Squat Pulse Variations and Alternatives
How to do the Bodyweight Squat Pulse
Start by standing with your feet shoulder-width apart, arms extended out in front of you at shoulder height for balance.
Begin the exercise by bending your knees and pushing your hips back as if you're sitting down into a chair. Keep your chest up and your weight on your heels.
Lower yourself down into the squat position. Your thighs should reach parallel to the floor or go slightly lower, depending on your flexibility and comfort level.
Once you reach the bottom position of the squat, instead of standing back up fully, you perform small, pulsing movements by slightly raising and lowering your body. This pulse should only be a few inches up and down.
Continue these pulses for a set duration or number of repetitions, keeping the movement consistent and the muscles engaged.
After completing the pulses, push through your heels to return to standing position, fully extending your hips and knees to finish one full repetition.
Repeat the process for the designated number of sets and repetitions.
Tips: Keep your core engaged throughout the exercise to maintain stability and protect your lower back. Make sure your knees do not collapse inward during the squat; they should be aligned with your feet. Adjust the depth of the squat and the intensity of the pulses based on your strength and flexibility levels. Maintain continuous tension in the muscles by not coming all the way up between pulses.
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Bodyweight Squat Pulse FAQs
What muscles does the Bodyweight Squat Pulse work?
The Bodyweight Squat Pulse mainly works the quads and glutes & hips, with help from the hamstrings and core. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Bodyweight Squat Pulse?
None. The Bodyweight Squat Pulse is a bodyweight exercise, so you can do it anywhere.
Is the Bodyweight Squat Pulse a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Bodyweight Squat Pulse go on?
It belongs on leg day in a push/pull/legs routine.
What are some Bodyweight Squat Pulse variations and alternatives?
Similar exercises include the Bodyweight Squat, Bodyweight Full-Squat with Overhead Press, Bodyweight Hold Squat and Bodyweight Wide Hand Together Squat.
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