Side-Squat & Pulse
Tone your thighs & glutes with this effective side-squat variation! Feel the burn with every pulse. A great bodyweight exercise!
The Side-Squat & Pulse mainly works the quads and hip abductors (outer thighs), with help from the hamstrings and core. No equipment needed: it uses just your bodyweight.
Side-Squat & Pulse Muscles Worked
Primary
Quads (quadriceps femoris); Hip Abductor (gluteus medius)
Secondary
Hamstrings; Obliques
Side-Squat & Pulse Variations and Alternatives
How to do the Side-Squat & Pulse
Pulsing Side Squat
Positioning:
Stand tall with your feet hip-width apart and your toes pointed slightly outward.
Keep your chest lifted and shoulders relaxed.
Engage your core to stabilize your body.
Movement:
Step your right foot out to the side into a wide stance, bending your right knee while keeping your left leg straight. Ensure your right knee is aligned with your right ankle.
Lower your body into a squat, sliding your hips back as if you are sitting in a chair.
Hold the squat position for a moment to feel the stretch in your thighs.
From this low position, pulse by slightly rising up and back down, making small movements without fully standing up.
After 3-5 pulses, straighten your right leg to return to the starting position.
Repeat the pulsing movement on the left side by stepping out to the left and performing the same pulsing actions.
Continue alternating between right and left sides for the desired number of repetitions.
Tips:
Keep your weight in your heels and avoid letting your knees push past your toes.
Maintain a neutral spine and avoid leaning forward excessively.
Focus on controlled movements to maximize muscle engagement.
Side-Squat & Pulse FAQs
What muscles does the Side-Squat & Pulse work?
The Side-Squat & Pulse mainly works the quads and hip abductors (outer thighs), with help from the hamstrings and core. The main muscles are the quadriceps femoris and gluteus medius.
What equipment do you need for the Side-Squat & Pulse?
None. The Side-Squat & Pulse is a bodyweight exercise, so you can do it anywhere.
What workout day should the Side-Squat & Pulse go on?
It belongs on leg day in a push/pull/legs routine.
What are some Side-Squat & Pulse variations and alternatives?
Similar exercises include the Bodyweight Squat Pulse, Bodyweight Squat to Side Leg, Side Lunge Pulse and Side-To-Side Squat.
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