How To Do Squat Pulses | Proper Technique

FightCamp - How To Do Squat Pulses - Proper Technique

Squat pulses are the perfect exercise for stronger legs, glutes, and abdominals. Learn how to properly do squat pulses and which muscles you are targeting.

Published: September 10, 2022

Topics: Tips & Technique, Training

Author: Shanie "Smash" Rusth

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

Squat Pulses - Keep Your Back Straight

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

Squat Pulses - Sit Back Into Your Glutes and Drive Back Up

Your feet should remain slightly wider than shoulder-width apart

Squat Pulses - Feet Should Be Slightly Wider Than Shoulders

Feel the burn!

Squat Pulses - 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:


  • Abdominals

  • Lower back


  • Glutes

  • Hamstrings

  • Quadriceps


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

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Shanie "Smash" Rusth

Shanie "Smash" Rusth is an undefeated pro MMA fighter, FightCamp Trainer, and mother of two. She began MMA in 2011 to get in shape and feel empowered after becoming a single mom. Shanie is USA Boxing Coach certified.

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