Pulse Back Squat (Barbell)
The Barbell Pulse Back Squat is a lower-body strength exercise where you perform a small, controlled partial repetition at the bottom of a squat before standing up. This technique increases time under tension for the quadriceps and glutes, helping to improve core stability and strength out of the bottom position.
Pulse squats create significant metabolic fatigue and time under tension, which can be difficult to quantify with just rep counts. The AI analyzes your RPE and set duration to gauge the true intensity, ensuring you aren't overreaching. If your recovery metrics (like HRV) indicate high systemic fatigue, the app may recommend a regression to standard squats or a lighter load to protect your lower back and knees.
Form Cues
- Brace your core tight before descending
- Lower steadily until thighs are parallel to the floor
- Pulse up 2-3 inches smoothly at the bottom
- Drive through your whole foot to stand up
- Keep your chest tall throughout the pulse
- Don't bounce aggressively off your calves
- Don't let your knees cave inward
- Don't round your lower back during the pulse
- Don't lift your heels off the floor
- Don't cut the depth short
Common Mistakes
- Using excessive momentum to bounce
- Pulsing too high above parallel
- Collapsing the chest forward
- Rushing the pulse movement
- Using too much weight
Muscles Worked
This exercise primarily targets the quadriceps and glutes by forcing them to maintain tension through the most difficult portion of the lift, known as the 'hole.' By adding the pulse at the bottom, you significantly increase the workload on these muscles while also engaging your core and erector spinae to maintain torso stability under prolonged fatigue.
Primary
Secondary
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