Bodyweight Sumo Squat Pulse
The Bodyweight Sumo Squat Pulse is a compound exercise that mainly works the glutes & hips and quads, with help from the hip adductors (inner thighs). No equipment needed: it uses just your bodyweight.
Bodyweight Sumo Squat Pulse Muscles Worked
Primary
Glutes (gluteus maximus); Quads (quadriceps femoris)
Secondary
Hip Adductors
How to do the Bodyweight Sumo Squat Pulse
Setup
Stand with your feet wider than shoulder-width apart.
Turn your toes outward at approximately 45 degrees.
Clasp your hands in front of your chest to maintain balance and engagement.
Execution
Lower your hips into a deep squat, ensuring your knees track in line with your toes.
Instead of returning to a full standing position at the top of the movement, rise only halfway up.
Lower yourself back down into the deep, wide-stance squat position.
Maintain a rhythmic, continuous pulsing motion without fully locking your knees at the top of the partial repetition.
Keep your chest held high and your core braced throughout the movement.
Bodyweight Sumo Squat Pulse FAQs
What muscles does the Bodyweight Sumo Squat Pulse work?
The Bodyweight Sumo Squat Pulse mainly works the glutes & hips and quads, with help from the hip adductors (inner thighs). The main muscles are the gluteus maximus and quadriceps femoris.
What equipment do you need for the Bodyweight Sumo Squat Pulse?
None. The Bodyweight Sumo Squat Pulse is a bodyweight exercise, so you can do it anywhere.
Is the Bodyweight Sumo 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 Sumo Squat Pulse go on?
It belongs on leg day in a push/pull/legs routine.
Training calculators
Work out the numbers behind your training before your next session.