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Appears in642 Workouts*

Elevated-Heel Hold Squat Pulse

Liney Bezuidenhout
Liney Bezuidenhout
@Liney Bezuidenhout
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Required Equipment

Yoga Block thumbnail
Yoga Block

Muscle Groups

Primary

Secondary

Instructions

Setup

Place a yoga block or a small platform on the floor. Stand with your heels on the elevated block, keeping your toes on the floor. Use a wall or sturdy object for balance if needed.

Movement

  1. Squat Down: Lower your hips into a deep squat position, keeping your chest upright and your heels elevated on the block throughout the movement.

  2. Pulse: At the bottom of the movement, perform small, rhythmic pulses by slightly extending and then re-flexing your knees without fully standing up.

  3. Maintain Tension: Keep your core engaged and your glutes and quads activated throughout the entire pulse range.

  4. Repeat: Continue the pulsing motion for the prescribed time or number of repetitions, staying in the deep, bottom position.