Pulse Back Squat
10 reps
At the bottom of the squat, rise a few inches, sink back, then stand.
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QUADS
Pulse Back Squat
A back squat with a small pulse added at the bottom, where you come up a few inches and drop back down before standing fully. That extra bounce keeps the quads, glutes, and hamstrings loaded longer, cranking up time under tension for endurance and growth. A simple tweak that makes a familiar lift far more demanding.
How to do it
- 1
Set the bar on a rack a notch below shoulder height.
- 2
Grip it overhand slightly wider than shoulder-width.
- 3
Duck under and settle the bar on the shelf of your traps just below your neck.
- 4
Stand up to unrack it, step back, and set your feet about shoulder-width apart with core braced and back flat.
- 5
Push your hips back and bend your knees over your toes to descend into the squat under control.
- 6
From the bottom, rise a few inches, then sink back down, then fully extend your legs to stand and finish the rep.