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.
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!
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
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:
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.
Perform 2-3 sets
Rest 10-30 seconds in between
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.
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