Squat Pulse

Squat pulse is a low-impact exercise that focuses on building strength and endurance in the lower body, especially in the quadriceps, glutes and hamstrings. This exercise keeps the muscles in constant tension, which can increase muscle activation and lead to muscular endurance and toning. Squat pulse is also effective for improving stability in the knees and hips.

Correct form and technique

How to perform the squat pulse with the correct technique:

  1. Stand with your feet slightly wider than hip-width apart, toes pointing slightly outwards.
  2. Lower yourself into a deep squat until your thighs are parallel to the ground, or as low as comfortable.
  3. Instead of going all the way up, lift yourself up just a few inches and lower yourself back into the squat position, keeping tension on the muscles all the time.
  4. Continue to "pulse" up and down, keeping a steady rhythm and controlled movements.

Avoid fully extending your knees to keep the muscles in constant tension, and focus on maintaining good posture throughout the movement.

Common errors

Here are some common mistakes to avoid:

  • Pulsing too deep: Avoid going too deep with each pulse, as this can put unnecessary strain on the knees. Keep the pulsation in the "lower" area of ​​the squat.
  • Poor knee stability: Make sure your knees don't collapse inward and keep them over your toes throughout the movement.
  • Lack of core stability: Engage the core to keep the back straight and avoid overloading the lower back.

Modifications and variations

Adapt the exercise to your level:

  • Beginners: Start with a shallower squat to get used to the movement, then increase the depth as you feel more comfortable.
  • Advanced: Add a weight plate or hold dumbbells in front of your chest to increase resistance and further challenge your muscles.
  • Sumo squat pulse: Stand with your feet wider than hip-width apart and your toes pointing outwards to focus more on the inner thighs and glutes.

Number of repetitions and sets

Perform 15-20 repetitions in 2-3 sets , or hold the position for 30-60 seconds , depending on your training level. Gradually increase the intensity to challenge the muscles more.

Breathing technique

Breathe in when you lower yourself down, and breathe out when you push yourself up slightly under the pulse. This helps keep your core engaged and the movement controlled.

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