Elevated-Heel Double-Pulse Squat
The Elevated-Heel Double-Pulse Squat is a compound exercise that mainly works the quads, with help from the glutes & hips and lower back. You'll need: yoga block.
Required Equipment
Elevated-Heel Double-Pulse Squat Muscles Worked
Primary
Quads (quadriceps femoris)
Secondary
Glutes (gluteus maximus); Spinal Erectors (erector spinae)
How to do the Elevated-Heel Double-Pulse Squat
Setup
Place your heels on a stable, elevated surface like a yoga block, thick book, or weight plate. Keep your feet shoulder-width apart.
Movement
Starting from a standing position, lower yourself into a deep squat by bending at the knees and hips, keeping your chest upright.
Once in the bottom position, perform two controlled small pulses (bouncing slightly up and down) by extending and re-flexing your knees without fully standing up.
After the pulses, drive through your heels to return to the starting standing position.
Maintain core engagement throughout the entire range of motion.
Key Tips
Keeping the heels elevated increases the range of motion and emphasizes the quadriceps.
Move slowly to maintain balance, as the elevation shifts your center of gravity forward.
Elevated-Heel Double-Pulse Squat FAQs
What muscles does the Elevated-Heel Double-Pulse Squat work?
The Elevated-Heel Double-Pulse Squat mainly works the quads, with help from the glutes & hips and lower back. The main muscles are the quadriceps femoris.
What equipment do you need for the Elevated-Heel Double-Pulse Squat?
Yoga block.
Is the Elevated-Heel Double-Pulse Squat 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 Elevated-Heel Double-Pulse Squat go on?
It belongs on leg day in a push/pull/legs routine.
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