Elevated-Heel Hold Squat Pulse
The Elevated-Heel Hold Squat Pulse mainly works the quads, with help from the glutes & hips and calves / shins. You'll need: yoga block.
Required Equipment
Elevated-Heel Hold Squat Pulse Muscles Worked
Primary
Quads (quadriceps femoris)
Secondary
Glutes (gluteus maximus); Upper Calf (gastrocnemius)
How to do the Elevated-Heel Hold Squat Pulse
Setup
Place a yoga block or a small platform on the floor. Stand with your heels on the elevated block, keeping your toes on the floor. Use a wall or sturdy object for balance if needed.
Movement
Squat Down: Lower your hips into a deep squat position, keeping your chest upright and your heels elevated on the block throughout the movement.
Pulse: At the bottom of the movement, perform small, rhythmic pulses by slightly extending and then re-flexing your knees without fully standing up.
Maintain Tension: Keep your core engaged and your glutes and quads activated throughout the entire pulse range.
Repeat: Continue the pulsing motion for the prescribed time or number of repetitions, staying in the deep, bottom position.
Elevated-Heel Hold Squat Pulse FAQs
What muscles does the Elevated-Heel Hold Squat Pulse work?
The Elevated-Heel Hold Squat Pulse mainly works the quads, with help from the glutes & hips and calves / shins. The main muscles are the quadriceps femoris.
What equipment do you need for the Elevated-Heel Hold Squat Pulse?
Yoga block.
What workout day should the Elevated-Heel Hold Squat Pulse go on?
It belongs on leg day in a push/pull/legs routine.
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