Squat Pulse

Squat Pulse is a variation of the classic squat that focuses on strengthening the quadriceps, hamstrings and buttocks. This exercise keeps the muscles under constant tension, which increases muscle endurance and toning. Squat Pulse is ideal for those who want to intensify their lower body training without the need for additional equipment.

Correct Execution of the Squat Pulse

Follow these steps to perform the exercise correctly:

  1. Stand with your feet shoulder width apart and your toes pointing slightly outwards.
  2. Lower your body into a squat position by bending your knees and pushing your hips back until your thighs are parallel to the floor.
  3. From this position, lift your body up a few inches, then lower back into the deep squat position.
  4. Continue to "pulse" up and down in this small movement without fully extending the legs.

Common Mistakes to Avoid

To get the most out of the exercise, avoid the following mistakes:

  • Knees collapse inward: Make sure the knees stay in line with the toes throughout the movement to avoid unnecessary stress on the joints.
  • Rounding the back: Keep your back straight and your chest up to maintain proper form and reduce the risk of injury.
  • Too low or high position: Keep the pulses around the middle of the squat movement to maximize muscle activation.

Modifications and Variations

Adapt the exercise to your level:

  • Beginners: Start by performing traditional squats to build strength and balance before introducing pulses.
  • Advanced: Add weight by holding a dumbbell or kettlebell in front of your chest to increase intensity.

Number of Repetitions and Sets

Perform 2-3 sets of 15-20 repetitions, depending on your strength level and comfort. Focus on the quality of the movement rather than the quantity.

Breathing

Inhale as you lower your body into the squat position and exhale as you pulse upwards. Controlled breathing helps to maintain the rhythm and stability of the exercise.

Video Demonstration

Watch this video for a visual guide to properly performing the Squat Pulse:

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