Elevated-Heel Double-Pulse Squat

Setup

Place your heels on a stable, elevated surface like a yoga block, thick book, or weight plate. Keep your feet shoulder-width apart.

Movement

1. Starting from a standing position, lower yourself into a deep squat by bending at the knees and hips, keeping your chest upright.

2. Once in the bottom position, perform two controlled small pulses (bouncing slightly up and down) by extending and re-flexing your knees without fully standing up.

3. After the pulses, drive through your heels to return to the starting standing position.

4. Maintain core engagement throughout the entire range of motion.

Key Tips

• Keeping the heels elevated increases the range of motion and emphasizes the quadriceps.

• Move slowly to maintain balance, as the elevation shifts your center of gravity forward.