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Barbell Pulse Back Squat
A barbell back squat variation with small pulses at the bottom to increase time under tension, targeting quads, glutes, and hamstrings for hypertrophy, endurance, and stability.
About Exercise
Equipment
Barbell, Squat Rack
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Lower Back, Calves, Abs
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
Yes
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Moderate
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
8/10Glute Max, Glute Medius
Hamstrings
7/10Biceps Femoris, Semitendinosus, Semimembranosus
Lower Back
5/10Erector Spinae
Calves
4/10Gastrocnemius, Soleus
Abs
4/10Rectus Abdominis
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
90-180 seconds • Longer for heavier sets
How to Perform
Set barbell on squat rack at shoulder height. Position bar across upper back on trapezius, feet shoulder-width with toes out. Unrack and step back.
- Inhale and brace core, hinge hips back to lower until thighs parallel to floor.
- At bottom, pulse up a few inches by partially extending hips and knees.
- Immediately lower back to full depth to complete pulse.
- Drive through heels to fully extend hips and knees to stand.
- Exhale at top, avoid knee lock.
- Repeat for reps, controlling descent.
Coaching Tips
Form Cues
- Chest up, eyes forward
- Knees track over toes
- Drive through full foot
- Maintain neutral spine
- Squeeze glutes at top
Breathing
Inhale during descent and pulse, brace core; exhale during full ascent.
Tempo
3-2-1
Range of Motion
Lower until thighs parallel to floor or below; pulse one-quarter up from bottom before full extension; full hip and knee extension at top.
Safety
Safety Notes
- Use safety pins in rack set below squat depth
- Avoid if acute knee or lower back pain
- Start with light weight to master form
- Keep bar on trapezius, not neck
- Ensure proper warm-up for hips and ankles
Spotting
Spot from behind for heavy sets; hands ready under bar; preferred to use rack safeties over spotters
Common Mistakes
- Rounding lower back
- Knees caving inward
- Partial depth squat
- Bouncing at bottom
- Leaning too far forward
When to Avoid
- Acute lower back injury
- Knee joint instability
- Hip impingement
Flexibility Needed
- Adequate ankle dorsiflexion for depth
- Hip mobility for full squat
Build Up First
- Master basic back squat form
- Core bracing competency
Also known as
Pulse Back Squat, Barbell Squat Pulse, Back Squat with Pulse
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