Floor-Tap, Squat, and Pulse
The Floor-Tap, Squat, and Pulse is a compound exercise that mainly works the glutes & hips and quads, with help from the lower back and hamstrings. No equipment needed: it uses just your bodyweight.
Floor-Tap, Squat, and Pulse Muscles Worked
Primary
Glutes (gluteus maximus); Quads (quadriceps femoris)
Secondary
Spinal Erectors (erector spinae); Hamstrings
How to do the Floor-Tap, Squat, and Pulse
Setup
Begin standing with feet shoulder-width apart, keeping your core engaged and chest up.
Movement
Floor Tap: Hinge at your hips and bend your knees to reach down and tap the floor with your fingertips. Ensure your back remains flat throughout this motion.
Squat: From the bottom position, rise into a standard squat, keeping your weight distributed evenly across your feet.
Pulse: Perform a rhythmic, short-range pulsing movement at the bottom of the squat, moving up and down just a few inches while maintaining constant tension on your quadriceps and glutes.
Return: Stand back up to the starting position and repeat for the desired number of repetitions.
Floor-Tap, Squat, and Pulse FAQs
What muscles does the Floor-Tap, Squat, and Pulse work?
The Floor-Tap, Squat, and Pulse mainly works the glutes & hips and quads, with help from the lower back and hamstrings. The main muscles are the gluteus maximus and quadriceps femoris.
What equipment do you need for the Floor-Tap, Squat, and Pulse?
None. The Floor-Tap, Squat, and Pulse is a bodyweight exercise, so you can do it anywhere.
Is the Floor-Tap, Squat, and Pulse a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
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