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how to do pulse squats

Pulse squats keep you in the bottom half of a squat, where your thighs and glutes work hardest, and never let you rest at the top. The constant tension creates a strong burn with no jumping and no extra weight, which makes them a useful finisher when regular squats have started to feel easy but you are not ready for single-leg work. The tiny range does little for mobility or full-depth strength, so pair them with complete squats rather than using them as your only leg exercise.

▶ watch pulse squats on the dedicated video page

primary musclesglutes, quads
also workscalves, hamstrings
levelbeginner
equipmentnone — bodyweight
typerep-based

how it’s done, step by step

  1. Stand with your feet shoulder-width apart and your hands on your hips or extended in front of you.
  2. Lower your body into a squat position, ensuring your thighs are parallel to the floor and your back is straight.
  3. Perform a small pulsing movement by slightly raising and lowering your body in the squat position.
  4. Return to the starting position. Repeat the movement for the desired number of repetitions.

how much: Start with 3 sets of 8–10 reps, counting each full squat with its pulses, and add reps before extending the pulses.

form tips from the wandelbar coaches

  • Keep each pulse to about two to four inches while your hips stay below knee level.
  • Sit your weight toward your heels so you can wiggle your toes during every pulse.
  • Press your knees gently outward so they stay in line with your middle toes.

common mistakes

  • Bouncing up so far that each pulse becomes a half squat — shrink the movement until your thighs stay near parallel.
  • Heels peeling off the floor as fatigue builds — shift back into the heels and widen your stance slightly.
  • Chest collapsing toward the knees — reach your arms forward and lift your breastbone to stay tall.

make it easier or harder

easier
Pulse at a higher position, halfway down, or rest your hands on the back of a chair for support.
harder
Pulse in a split stance with one foot back, working one leg at a time before switching.
pulse squats low position: thighs near parallel, arms forward, chest lifted, heels flat
pulse squats — correct starting position

similar bodyweight exercises

squats at the bottom: thighs parallel to the floor, arms reaching forward for balance squats lunges bottom position: front thigh parallel, back knee hovering just above the floor lunges wall sit hold: back flat against the wall, thighs parallel, knees over ankles wall sit jump squats in mid-air: legs fully extended, arms swung overhead jump squats curtsy lunges: back leg crossed behind front leg, both knees bent curtsy lunges reverse lunges at the bottom: back knee just above the floor, torso upright reverse lunges

never wonder what to train next

pulse squats is one of 1,300+ exercises in the wandelbar app — where you don’t pick exercises at all. Answer a few questions, get a personal 90-day bodyweight plan, and it reshapes itself after every session. free for 7 days.

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