The pulse squat is a modified version of the traditional squat, designed to amplify the difficulty of the exercise without requiring significant external weight. It can be performed using only bodyweight or with added resistance, such as dumbbells or a barbell. This movement requires the person to remain in the bottom portion of the squat and pulse up and down. By altering the range of motion, the pulse squat keeps the lower body muscles under continuous load, increasing intensity and improving muscular endurance.
Defining the Pulse Squat Movement
The defining characteristic of the pulse squat is the limited range of motion (ROM) used for the majority of the repetition. Unlike a standard squat, the pulse squat involves a deeper, initial descent followed by a series of small, controlled movements performed at the lowest point, where the hips are typically at or just below knee level.
The core concept is to avoid fully extending the hips and knees between repetitions, which prevents the muscles from relaxing. This involves squatting down and then only driving up a short distance—perhaps a quarter of the way back to standing—before immediately squatting back down to the deepest point. This short, repetitive action, or “pulse,” typically involves moving only a few inches at the bottom of the squat.
Step-by-Step Execution Guide
To begin a pulse squat, start by standing with your feet set at a comfortable width, generally hip-to-shoulder distance apart, with the toes pointed slightly outward. Engaging the core muscles helps to stabilize the spine and maintain an upright posture throughout the movement.
Initiate the descent by pushing the hips backward and bending the knees, as if sitting into a chair. Continue lowering the body until the thighs are parallel to the floor or slightly below, ensuring the chest remains lifted and the back stays neutral. The knees should track in line with the feet. This deep squat position is the starting point for the pulsing action.
From this deep position, drive upward only slightly, pushing through the heels to move the hips up about two to six inches. This partial ascent should stop well before the body reaches a standing position. Immediately and with control, lower the body back down to the original deep squat depth. This short up-and-down motion constitutes one pulse repetition.
The sequence is repeated for the desired number of pulses before the final ascent. After completing all pulses, push completely through the feet to return to a full standing position, concluding the set. Maintaining core engagement and the upright chest position is crucial during the pulsing phase to protect the lower back and focus the tension on the leg muscles.
Unique Muscle Engagement and Purpose
The pulse squat is a training technique primarily used to increase the time under tension (TUT) for the leg and gluteal muscles. TUT refers to the total duration a muscle is actively strained during a set, which promotes muscle endurance and hypertrophy. By staying within the bottom range of motion, the exercise removes the resting period that occurs at the top of a full squat.
The continuous load places significant metabolic stress on the quadriceps and glutes, which are the main muscles responsible for maintaining the deep squat position. The repetitive small movements at the bottom force these muscles to contract and stabilize without a chance to fully relax, which can lead to a buildup of metabolic byproducts. This sustained tension and metabolic stress are powerful stimuli for muscular adaptation.
Pulse squats are often used as a “finisher” exercise at the end of a leg workout to completely fatigue the muscles. They can also serve as a pre-exhaustion technique, activating the primary muscles before heavier, full-range movements. The increased TUT and focus on the deep position help improve strength and stability in the most challenging part of a standard squat.