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Glutes · Intermediate

Sumo Squat Low Pulse

Wide-stance squat held near the bottom while controlled short-range pulses maintain leg and hip tension.

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Sumo Squat Low Pulse demonstration

Exercise overview

Training details

GlutesQuadricepsAdductorsCore

Equipment

Bodyweight

Sets × reps

3 × 20

Rest

45 sec

How to perform it

Step-by-step instructions

  1. 01Take a wide stance with the toes turned out to match your hip mobility and the chest lifted.
  2. 02Push the knees out in line with the toes and lower into a deep sumo squat.
  3. 03Stay near the bottom and rise only a few centimeters before lowering again.
  4. 04Keep the heels grounded, pelvis controlled, and torso tall throughout each pulse.
  5. 05Complete the assigned pulses before standing fully upright with control.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationKettlebell Sumo SquatRelated variationKettlebell Deficit Sumo Squat from Step Boxes

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteAlternating Heel-Touch Side-Kick SquatComparable substituteWide-Stance Hack SquatComparable substituteDumbbell Sumo SquatComparable substituteBodyweight SquatComparable substituteFront Squat

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