Squat pulses are a bodyweight squat variation that use a shorter range of motion than [standard squats](https://www.masterclass.com/articles/how-to-do-squats). Perform squat pulses by standing with your feet hip-width apart. Bend your knees, hips, and ankles, lowering into a squat position with your quads <a href='https://masterclass.com/articles/writing-101-what-is-parallelism' target='_blank' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://masterclass.com/articles/writing-101-what-is-parallelism","linkCopy":"parallel","category":"automated-link"}' automatic='true'>parallel</a> to the floor. Push your feet into the ground and lift your body a couple inches. Lower back to a full squat position and continue the dipping movement for the desired amount of time. 
For the squat pulse, begin with 2–3 sets of 8–15 repetitions. Choose your sets and repetitions based on your ability to maintain good technique throughout all sets and repetitions.

1. Stand with your feet shoulder-width apart and a slight bend in your knees. Your shoulders should be directly over your hips with a neutral head and neck position. Your chin should remain tucked throughout the movement as if you were holding an egg under your chin
2. Evenly distribute your weight on your feet from toe to heel, and grip the floor with your feet to create a stable foot position.
3. Slightly tuck your pelvis and bring your rib cage down to engage your core.
4. While maintaining your alignment, begin the downward movement by bending your hips, knees, and ankles. 
5. Place your hands on your hips or reach your arms forward as your lower into the squat position.
6. Lower until your legs are parallel or slightly below parallel to the floor. You should only lower as far as you can maintain a level pelvis. The weight on your feet should be evenly distributed.
7. Push your feet into the ground and push yourself up 1–2 inches from the starting position.
8. Keep your chest high and your core engaged.
9. Use your legs to pull yourself back down 1–2 inches by bending your legs.
10. Continue to lower and raise your body for the desired number of repetitions.
The squat pulse is an effective exercise for activating muscle groups throughout your lower body.

- __Legs__: The squat pulse activates your glutes and hamstrings, while specifically targeting the quadriceps on the front of your upper legs.
- __Core__: Keep your core engaged to stabilize yourself during your squat pulse exercises. 
- __Lower back__: With proper form, squat pulses can build strength within your lower back muscles.
Once you’ve practiced standard squat pulses, consider trying one of these challenging variations:

1. __Weighted squat pulses__: Consider holding a free weight during the exercise like a [kettlebell](https://www.masterclass.com/articles/kettlebell-exercises), a weighted barbell, or a pair of dumbbells.
2. __Pulsing squat jumps__: Perform this advanced variation by including a [jumping movement](https://www.masterclass.com/articles/jump-squats-guide) between your squat pulse repetitions. 
3. __Sumo squat pulses__: Practice sumo squat pulses by using a wider stance with your feet pointed out at a 45-degree angle. [Sumo squat](https://www.masterclass.com/articles/sumo-squat-exercise-guide) pulses target the muscles along your inner thighs more than standard squat pulses. 
If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

In order to see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.
Throw on some athleisure, fire up a [MasterClass Annual Membership](https://www.masterclass.com), and get ready to sweat it out with exclusive instructional videos from Nike Master Trainer and *GQ* fitness specialist Joe Holder. Want to improve your cardiovascular endurance? Give Joe’s HIIT workout a go. Trying to get a little swole? He’s got a strength training workout for that. From fitness tips to nutrition hacks, Joe will have you feeling healthier in no time.
If you want to keep your legs under constant tension during your squat exercises, consider practicing squat pulses.

If you want to keep your legs under constant tension during your squat exercises, consider practicing squat pulses.

Squat Pulse Exercise Guide: How to Do Squat Pulses 

Squat pulses are a bodyweight squat variation that use a shorter range of motion than <a href='https://www.masterclass.com/articles/how-to-do-squats' target='_self' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com/articles/how-to-do-squats","linkCopy":"standard squats","category":null}'>standard squats</a>. Perform squat pulses by standing with your feet hip-width apart. Bend your knees, hips, and ankles, lowering into a squat position with your quads <a href='https://masterclass.com/articles/writing-101-what-is-parallelism' target='_blank' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://masterclass.com/articles/writing-101-what-is-parallelism","linkCopy":"parallel","category":"automated-link"}' automatic='true'>parallel</a> to the floor. Push your feet into the ground and lift your body a couple inches. Lower back to a full squat position and continue the dipping movement for the desired amount of time.

What Are Squat Pulses? 

For the squat pulse, begin with 2–3 sets of 8–15 repetitions. Choose your sets and repetitions based on your ability to maintain good technique throughout all sets and repetitions.<ol class="mc-m-4"><li class="mc-my-4"> 1. Stand with your feet shoulder-width apart and a slight bend in your knees. Your shoulders should be directly over your hips with a neutral head and neck position. Your chin should remain tucked throughout the movement as if you were holding an egg under your chin </li><li class="mc-my-4"> 2. Evenly distribute your weight on your feet from toe to heel, and grip the floor with your feet to create a stable foot position. </li><li class="mc-my-4"> 3. Slightly tuck your pelvis and bring your rib cage down to engage your core. </li><li class="mc-my-4"> 4. While maintaining your alignment, begin the downward movement by bending your hips, knees, and ankles. </li><li class="mc-my-4"> 5. Place your hands on your hips or reach your arms forward as your lower into the squat position. </li><li class="mc-my-4"> 6. Lower until your legs are parallel or slightly below parallel to the floor. You should only lower as far as you can maintain a level pelvis. The weight on your feet should be evenly distributed. </li><li class="mc-my-4"> 7. Push your feet into the ground and push yourself up 1–2 inches from the starting position. </li><li class="mc-my-4"> 8. Keep your chest high and your core engaged. </li><li class="mc-my-4"> 9. Use your legs to pull yourself back down 1–2 inches by bending your legs. </li><li class="mc-my-4"> 10. Continue to lower and raise your body for the desired number of repetitions. </li></ol>

How to Do Squat Pulses With Proper Form

The squat pulse is an effective exercise for activating muscle groups throughout your lower body.<ul class="mc-m-4"><li class="mc-my-4"> 1. Legs: The squat pulse activates your glutes and hamstrings, while specifically targeting the quadriceps on the front of your upper legs. </li><li class="mc-my-4"> 2. Core: Keep your core engaged to stabilize yourself during your squat pulse exercises. </li><li class="mc-my-4"> 3. Lower back: With proper form, squat pulses can build strength within your lower back muscles. </li></ul>

What Muscles Do Squat Pulses Work?

Once you’ve practiced standard squat pulses, consider trying one of these challenging variations:<ol class="mc-m-4"><li class="mc-my-4"> 1. Weighted squat pulses: Consider holding a free weight during the exercise like a <a href='https://www.masterclass.com/articles/kettlebell-exercises' target='_self' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com/articles/kettlebell-exercises","linkCopy":"kettlebell","category":null}'>kettlebell</a>, a weighted barbell, or a pair of dumbbells. </li><li class="mc-my-4"> 2. Pulsing squat jumps: Perform this advanced variation by including a <a href='https://www.masterclass.com/articles/jump-squats-guide' target='_self' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com/articles/jump-squats-guide","linkCopy":"jumping movement","category":null}'>jumping movement</a> between your squat pulse repetitions. </li><li class="mc-my-4"> 3. Sumo squat pulses: Practice sumo squat pulses by using a wider stance with your feet pointed out at a 45-degree angle. <a href='https://www.masterclass.com/articles/sumo-squat-exercise-guide' target='_self' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com/articles/sumo-squat-exercise-guide","linkCopy":"Sumo squat","category":null}'>Sumo squat</a> pulses target the muscles along your inner thighs more than standard squat pulses. </li></ol>

3 Squat Pulse Variations

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.In order to see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

How to Work out Safely and Avoid Injury

Throw on some athleisure, fire up a <a href='https://www.masterclass.com' target='_self' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com","linkCopy":"MasterClass Annual Membership","category":null}'>MasterClass Annual Membership</a>, and get ready to sweat it out with exclusive instructional videos from Nike Master Trainer and GQ fitness specialist Joe Holder. Want to improve your cardiovascular endurance? Give Joe’s HIIT workout a go. Trying to get a little swole? He’s got a strength training workout for that. From fitness tips to nutrition hacks, Joe will have you feeling healthier in no time.

Want to Dive Deeper Into Your Wellness Journey?

If you want to keep your legs under constant tension during your squat exercises, consider practicing squat pulses.

If you want to keep your legs under constant tension during your squat exercises, consider practicing squat pulses.
