Pulse Squats
Pulse Squats
Equipment: Fabric Booty Resistance Band
Difficulty: Beginner to Intermediate
Target Muscles: Quadriceps, glutes, hip abductors
How to Perform Pulse Squats
Step-by-Step Instructions:
- Place the resistance band around your thighs, just above your knees
- Stand with feet slightly wider than hip-width apart
- Push your knees outward against the band
- Lower down into a squat position (thighs parallel to floor)
- Hold this low position
- Perform small pulsing movements up and down (2-3 inches)
- Keep constant tension in the band by pushing knees out
- Continue pulsing for desired time or reps
Recommended Sets & Reps:
- Beginners: 2-3 sets of 15-20 pulses
- Intermediate: 3 sets of 25-30 pulses
- Advanced: 3-4 sets of 40-50 pulses or 30-60 second holds
Form Tips:
- Keep your chest up and core engaged
- Maintain constant outward pressure on the band
- Don't let your knees cave inward
- Keep your weight in your heels
- Make small, controlled pulses
- Stay low in the squat position
Common Mistakes to Avoid:
- Letting knees collapse inward
- Coming up too high out of the squat
- Leaning too far forward
- Pulsing too quickly without control
- Not maintaining band tension
- Holding your breath
Modifications:
- Easier: Don't squat as deep or reduce pulse count
- Harder: Hold weights, pulse lower, or increase duration
Benefits:
- Intense glute and quad burn
- Builds muscular endurance
- Strengthens hip abductors
- Improves squat depth
- Great finisher exercise
- Increases time under tension