Sumo Squat Pulse to Typewriter Lunge
The Sumo Squat Pulse to Typewriter Lunge 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.
Sumo Squat Pulse to Typewriter Lunge Muscles Worked
Primary
Glutes (gluteus maximus); Quads (quadriceps femoris)
Secondary
Hip Adductors
How to do the Sumo Squat Pulse to Typewriter Lunge
Setup
Stand with your feet wider than shoulder-width apart, toes pointed outward at a 45-degree angle.
Clasp your hands together in front of your chest for balance.
Movement
Lower into a deep squat, pushing your hips back and down while keeping your chest upright and knees tracking over your toes.
At the bottom, lift your hips slightly and then return to the lowest point of the squat to create a small 'pulsing' motion.
Maintain tension in your glutes and inner thighs throughout the movement.
Repeat this rhythmic pulsing without returning to a full standing position.
Sumo Squat Pulse to Typewriter Lunge FAQs
What muscles does the Sumo Squat Pulse to Typewriter Lunge work?
The Sumo Squat Pulse to Typewriter Lunge 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 Sumo Squat Pulse to Typewriter Lunge?
None. The Sumo Squat Pulse to Typewriter Lunge is a bodyweight exercise, so you can do it anywhere.
Is the Sumo Squat Pulse to Typewriter Lunge 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 Sumo Squat Pulse to Typewriter Lunge go on?
It belongs on leg day in a push/pull/legs routine.
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