Front Pulse Squat

How to Front Pulse Squat

Primary Muscles: Legs,  Glutes

Exercise Families: Squat

Equipment: Dumbbell

Trainer: Ashley Steele

Steps:

1. Stand with the feet just outside of shoulder-width, angle the toes out about 20 to 30 degrees. Pull your shoulder blades back, hold your spine and head in good posture. Bend the elbows and lift the arms to position the weights at the peak of your shoulders.

2. Hold the weights in front of you, even at the chest or shoulders. Exhale, activate the core and contract the abdominals to stabilize your spine. Slowly begin to inhale, push the hips back and down—allow the knees to bend naturally and the trunk to lean forward.

3. Continue lowering the body, sinking into the squat as far as possible maintaining proper posture and balance. Slowly begin to exhale and activate the core.

4. Pulse twice in the down position, use the energy from the pulse to quickly recoil —pressing through the floor by pushing through the arch of your feet to drive the body upward as you rebound to the starting position while maintaining proper posture and pelvic positioning.

5. You should feel this exercise challenging your core, glutes, hamstrings, quadriceps, shoulders, and trunk muscles.

Alternative Exercises:

Barbell Pulse Squat • Bodyweight Pulse Squat