How To Do Squat Pulses | Proper Technique

Squat pulses are a challenging lower body workout that will build endurance and strength. Bodyweight exercises like squat pulses are perfect for boxing training because they increase strength while improving stability.

Add squat pulses to your workout and be ready to feel the burn as you challenge your legs, glutes, and core muscles. Here’s the step-by-step guide on how to do this lower body-blasting move.

Squat Pulses

• Plant feet firmly on the floor slightly wider than shoulder-length apart, toes forward

• Extend your arms out straight in front of you

• Bend at the knees and keep a proud chest as you sit back into your glutes

• Lower your glutes until you reach a sitting position

• Drive back up about 3-6 inches

• Sit back down again

• Pulse up and down continuously

Movement Key Points

Here are some key things to focus on when performing squat pulses:

Keep back straight and chin raised

Sit back into your glutes as if sitting in a chair and drive back up

Your feet should remain slightly wider than shoulder-width apart

Feel the burn!

Breathing Pattern

It’s important to remember to breathe! Focus on long, deep breaths as you do this exercise. Imagine trying to feed those glutes and hamstrings as much oxygen as you can!

• Breathe in as you squat

• Breathe out as you drive back up and pulse

Muscles Used

Squat pulses are a compound exercise that targets the core and lower body. Your core is constantly engaged as you maintain stability and balance, while your legs are firing with each movement. The main muscles worked by this exercise include:

Core:

• Abdominals

• Lower back

Legs:

• Glutes

• Hamstrings

• Quadriceps

Application

The general rule for all strengthening exercises is quality over quantity. Don’t overdo your squat pulses to the point when you lose good form. Beginners should start with the amount listed below, then slowly increase as you gain strength and stability.

For Sets

• Perform 2-3 sets

• 10-15 pulses

• Rest 10-30 seconds in between

For Reps

• 10-15 repetitions

For Time

• Squat pulse in 20 second increments with a 10 second rest for a full minute

Gradually increase your time in 10 second increments as you get stronger. See if you can gain the strength over time to squat pulse for a minute straight.

Lower Body Strengthening

Squat pulses are an excellent lower body workout for boxers because they improve stability and increase strength and punching power. Punching power comes from glute strength. If your goal is to achieve that toned boxer body, squat pulses will certainly help target your glutes, legs, and core.

Train Like a Fighter

Take your workouts to the next level and train like a fighter with the at-home connected fitness solution used by world champion boxers Mike Tyson and Floyd Mayweather. FightCamp has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. As Mike Tyson said - “FightCamp is the next level of training!”