Barbell Pulse Squat

Learn how to perform a barbell pulse squat perfectly with instructions and video by SHOCK Fitness Trainer, Ashley Steele.

How to Barbell Pulse Squat

Primary Muscles: Legs,  Glutes

Exercise Families: Squat

Equipment: Barbell

Trainer: Ashley Steele


  1. Set the barbell on the squat rack at approximately chin level. Position the body underneath the bar so that it rests comfortably on your shoulders. Place both hands on the bar in an overhand grip (palms facing away from the body) slightly wider than your shoulders.

  2. Standing underneath the barbell with it resting at the peak of your shoulders, keep the chest up tall and release the barbell from the rack. Take a small step backward and position both feet slightly further than shoulder-width apart. This is your starting position.

  3. Inhale. Looking straight ahead, bend both hips and knees, ensuring that the knees point toward the toes. Continue bending the knees until your upper legs are parallel with the floor, ensuring that your back remains between a 45- to 90-degree angle to your hips.

  4. Exhale. Pulse twice in the down-position and quickly recoil by driving your feet through the floor to extend your knees straight and return to the starting position. Repeat the barbell pulse squats for the specified amount of time.

  5. You should feel this working your core, glutes, hamstrings, and inner and outer thigh muscles.

FAQ: How low should I squat?

If you can't squat until your upper legs are parallel with the floor, squat as low as you can, keeping your chest up and lower back arched. 

Alternative Exercises:

Pulse Squat  Front Pulse Squat

Download the SHOCK Women's Fitness App




Leave a comment

Please note, comments must be approved before they are published