Sumo Squat Pulse

A dynamic sumo squat variation where you pulse up and down in the bottom position, creating significant time under tension.

Instructions

1. Stand with your feet positioned wider than shoulder-width apart, approximately 1.5 times your normal squat width.
2. Point your toes outward at approximately 30-45 degrees.
3. Keep your chest up, shoulders back, and arms extended in front of you for balance.
4. Maintain a neutral spine with your core engaged throughout the movement.
5. Descend by bending at the hips and knees until your thighs are parallel to the ground.
6. Instead of rising to standing, pulse upward by 6-12 inches.
7. Lower back to the bottom position immediately.
8. Continue pulsing for the prescribed number of repetitions.
9. After completing pulses, extend your hips and knees to return to standing.

Tips

• The pulsing motion increases time under tension and muscle activation significantly.
• Keep your torso upright throughout the pulsing phase.
• Maintain consistent pulse height rather than getting lower with each pulse.
• This variation creates tremendous metabolic stress and pump.
• Start conservatively with pulse duration as the exercise is very demanding.
• Ensure your knees remain aligned with your toes throughout.
• This is an excellent finisher exercise for lower body workouts.
• Progress by increasing the number of pulses or combining with light resistance.