Dumbbell Squat Pulse
Turn up the heat on your glutes and quads. This low-impact, high-intensity squat variation uses small pulses to maintain constant tension for a deeper, more effective muscle burn.
Instructions
Starting Position
Stand with feet shoulder-width apart, holding a pair of dumbbells in your hands down by your sides or in front of your thighs.
Engage your core and maintain a neutral spine, keeping your chest up and shoulders back.
Execution
Descend into a Squat: Push your hips back and bend your knees to lower your body as if sitting into a chair. Ensure your knees track in line with your toes.
The Pulse: Once you reach the bottom of your squat (thighs roughly parallel to the floor or lower), hold this depth. Perform small, controlled pulsing movements by rising just a few inches and returning to the bottom position.
Maintain Tension: Keep your glutes and core engaged throughout the entire pulse sequence. Avoid locking out your hips at the top of the pulse.
Completion: Continue these pulses for the designated duration or rep count before rising to a standing position.