Want to take your squats to another level? Try pulse squats! Once you master the squat, this is a great way to challenge yourself with a more advanced movement. What I love about pulse squats is you can get the most amazing lower body burn and target all those large muscle groups (glutes, quads, hamstrings, calves and even core) by just using your bodyweight and a different pulse count.

How It’s Done

All you have to do is start with your feet hip-width apart and arms stretched out in front of you. Perform a squat as you normally would, dropping down towards the ground with your butt pushed back and knees never over your toes. Pretend like you are sitting in an imaginary chair. Rather than coming back to the starting position right away, hold that seated squat position at the bottom as you pulse a few inches up and down for the entire exercise. You can do as many pulses as you can, then rise up for a mini break and return down for more pulses.

A few variations I do on a regular basis are either a set sequence or what I call a “burnout.” The set sequence is when you pick the amount of pulses you will do before you rise for a full rep— for example, two pulses at the bottom, a full rep, then back to the two pulses followed by a full rep. The “burnout” sequence is where you pulse until your quads are on fire and you can’t pulse anymore, then you rise for a full rep and repeat a few times.

You can try different variations to keep your body responding and to have fun with this simple, no-equipment-necessary yet effective exercise! Add these to your next workout and let me know what you think! Dig deep, everyone, and feel the lower body burn!

G-Tip: Remember, before you move on to the pulse squat, you want to be sure you master a regular squat. Once your form is impeccable, move on to challenge yourself with pulse squats. Remember, while in the bottom of a squat and doing pulses, you want to keep your form the entire time. Keep your butt pushed back and chest lifted during the entire exercise. If you feel yourself getting tired and form being compromised, come out of the squat, rest and get back into the lowered position.

Check out my video demonstration: