{"id":11075,"date":"2023-03-26T19:26:51","date_gmt":"2023-03-26T18:26:51","guid":{"rendered":"https:\/\/www.runwithcaroline.com\/?p=11075"},"modified":"2023-10-20T13:19:47","modified_gmt":"2023-10-20T12:19:47","slug":"pulse-squats","status":"publish","type":"post","link":"https:\/\/www.runwithcaroline.com\/pulse-squats\/","title":{"rendered":"Pulse squats + 12 squat variations to try before your next run"},"content":{"rendered":"<style>img#mv-trellis-img-1::before{padding-top:192.1200750469%; }img#mv-trellis-img-1{display:block;}img#mv-trellis-img-2::before{padding-top:149.92679355783%; }img#mv-trellis-img-2{display:block;}<\/style>\n<p>Ever found yourself bobbing up and down during an exercise and thought: &ldquo;What is this even doing?&rdquo;<\/p>\n\n\n\n<p>You may be familiar with pulsing if you do yoga, Pilates or barre, but when it comes to running, pulsing is a pretty unfamiliar concept.&nbsp;<\/p>\n\n\n\n<p>Exercises like pulse squats use a pulsing motion to bring some pretty big benefits.&nbsp;<\/p>\n\n\n\n<p>When done as part of a pre-run warm up or a strength training session, they can be pretty game changing.&nbsp;<\/p>\n\n\n\n<p>So what exactly are pulse squats and why should you be doing them? <\/p>\n\n\n\n<p>Also, are there any other squat variations that you should be trying as a runner?<\/p>\n\n\n\n<p>In this guide we&rsquo;ll look at:<\/p>\n\n\n\n<ul>\n<li>What is a pulse squat?<\/li>\n\n\n\n<li>What muscles do pulse squats work?<\/li>\n\n\n\n<li>What are the benefits of pulse squats?<\/li>\n\n\n\n<li>How to do pulse squats<\/li>\n\n\n\n<li>12 squat variations to try before your next run<\/li>\n<\/ul>\n\n\n\n<p>Ready?<\/p>\n\n\n\n<p>Let&rsquo;s get going!<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"533\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/pulse-squats-533x1024.png\" alt=\"pulse squats\" class=\"wp-image-11089\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/pulse-squats-533x1024.png 533w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/pulse-squats-156x300.png 156w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/pulse-squats-768x1475.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/pulse-squats-500x960.png 500w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/pulse-squats-625x1200.png 625w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/pulse-squats-150x288.png 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/pulse-squats.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"eager\" decoding=\"async\" width=\"533\" height=\"1024\" src=\"data:image\/svg+xml,%3Csvg%20xmlns='http:\/\/www.w3.org\/2000\/svg'%20viewBox='0%200%20533%201024'%3E%3Crect%20width='533'%20height='1024'%20style='fill:%23e3e3e3'\/%3E%3C\/svg%3E\" alt=\"pulse squats\" class=\"wp-image-11089 eager-load\" title=\"\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/pulse-squats.png\" id=\"mv-trellis-img-1\" data-src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/pulse-squats-533x1024.png.webp\" data-srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/pulse-squats-533x1024.png.webp 533w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/pulse-squats-156x300.png.webp 156w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/pulse-squats-768x1475.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/pulse-squats-500x960.png.webp 500w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/pulse-squats-625x1200.png.webp 625w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/pulse-squats-150x288.png.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/pulse-squats.png.webp 1000w\" data-svg=\"1\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>What is a pulse squat?<\/strong><\/h2>\n\n\n\n<p>A pulse squat is a variation of the basic air squat.<\/p>\n\n\n\n<p>It requires you to pulse up and down once during the bottom portion of the squat exercise.<\/p>\n\n\n\n<p>By pulsing up and down, you create tension in the lower body which challenges the muscles in your legs.&nbsp;<\/p>\n\n\n\n<p>It is for this reason that a pulse squat can feel more difficult than a standard bodyweight squat.&nbsp;<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/30-day-strength-training-plan-for-runners\/\" data-type=\"post\" data-id=\"5246\">The ultimate 30 day strength training plan for runners<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>What muscles do pulse squats work?<\/strong><\/h2>\n\n\n\n<p>Pulse squats work the following muscles:<\/p>\n\n\n\n<ul>\n<li>Glutes<\/li>\n\n\n\n<li>Hamstrings<\/li>\n\n\n\n<li>Quads<\/li>\n\n\n\n<li>Calves<\/li>\n\n\n\n<li><a href=\"https:\/\/www.runwithcaroline.com\/hip-flexor-stretches-for-runners\/\" data-type=\"post\" data-id=\"3288\">Hip flexors<\/a><\/li>\n\n\n\n<li>Abdominals&nbsp;<\/li>\n\n\n\n<li>Obliques<\/li>\n\n\n\n<li>Abductors and adductors<\/li>\n<\/ul>\n\n\n\n<p>By pulsing up and down these muscles are in a lengthened position and are placed under prolonged tension.<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/glute-strength-exercises-for-runners\/\" data-type=\"post\" data-id=\"4070\">7 of the best glute strength exercises for runners<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/pulse-squats-1-683x1024.png\" alt=\"pulse squats\" class=\"wp-image-11091\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/pulse-squats-1-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/pulse-squats-1-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/pulse-squats-1-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/pulse-squats-1-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/pulse-squats-1-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/pulse-squats-1-800x1200.png 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/pulse-squats-1-150x225.png 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/pulse-squats-1.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/pulse-squats-1-683x1024.png.webp\" alt=\"pulse squats\" class=\"wp-image-11091 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/pulse-squats-1-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/pulse-squats-1-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/pulse-squats-1-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/pulse-squats-1-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/pulse-squats-1-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/pulse-squats-1-800x1200.png.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/pulse-squats-1-150x225.png.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/pulse-squats-1.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/pulse-squats-1.png\" id=\"mv-trellis-img-2\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>What are the benefits of pulse squats?<\/strong><\/h2>\n\n\n\n<p>Compared with standard bodyweight squats, pulse squats have the following benefits:<\/p>\n\n\n\n<p><strong>#1 Increase muscular strength and endurance<\/strong><\/p>\n\n\n\n<p>Because muscles are placed under increased tension during a pulsing exercise, this helps to build their strength and endurance.&nbsp;<\/p>\n\n\n\n<p>Pulsing isolates the active muscles and fatigues them more quickly, which helps to make them stronger.&nbsp;<\/p>\n\n\n\n<p>It also increases blood circulation to the muscles in the legs, which helps with muscle growth.&nbsp;<\/p>\n\n\n\n<p><strong>#2 Improve stability and coordination<\/strong><\/p>\n\n\n\n<p>By performing squats, you will activate multiple muscle groups throughout the body, including those in your legs, lower back, core and even shoulders.<\/p>\n\n\n\n<p>These movements help to improve your stability and coordination for the whole body.&nbsp;<\/p>\n\n\n\n<p><strong>#3 Shorten your stride length<\/strong><\/p>\n\n\n\n<p>Pulse squats may help to shorten your stride length &ndash; that is the distance between the toe of one foot to the toe of your other foot as you run.&nbsp;<\/p>\n\n\n\n<p>Because a pulse squat works your quads, glutes and hamstrings, therefore making them stronger, this can help to shorten your stride length.&nbsp;<\/p>\n\n\n\n<p>A shorter stride length has benefits for your running form and performance.&nbsp;<\/p>\n\n\n\n<p>One <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4000471\/\" target=\"_blank\" rel=\"noopener\">2014 study<\/a> found that a reduced stride length reduces the magnitude of several key biomechanical factors associated with running injuries. <\/p>\n\n\n\n<p><strong>#4 Improve hip mobility and ankle strength<\/strong><\/p>\n\n\n\n<p>Pulse squats help to improve <a href=\"https:\/\/www.runwithcaroline.com\/hip-flexor-stretches-for-runners\/\" data-type=\"post\" data-id=\"3288\">hip mobility and flexibility<\/a> which are both incredibly important for runners.&nbsp;<\/p>\n\n\n\n<p>Your hips play a crucial role in running to give you balance and drive.<\/p>\n\n\n\n<p>Your hips are connected to the key muscles in your core and legs, so if they&rsquo;re not moving efficiently or they&rsquo;re stiff, your running form and performance will be negatively impacted.&nbsp;<\/p>\n\n\n\n<p>Pulse squats also help to improve ankle strength which is often an underrated aspect of running form.&nbsp;<\/p>\n\n\n\n<p>Ankle strength is particularly important when sprinting and jumping.&nbsp;<\/p>\n\n\n\n<p><strong>#5 Help to burn more calories<\/strong><\/p>\n\n\n\n<p>As part of a <a href=\"https:\/\/www.runwithcaroline.com\/hiit-running-workouts\/\" data-type=\"post\" data-id=\"10793\">HIIT workout<\/a>, pulse squats help to burn more calories as they place your muscles under constant engagement.&nbsp;<\/p>\n\n\n\n<p>This means the fibres in your muscles don&rsquo;t have time to rest and remain contracted throughout the exercise &ndash; which leads to higher calories burned.<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/hip-flexor-stretches-for-runners\/\" data-type=\"post\" data-id=\"3288\">5 dynamic hip flexor stretches for runners + how to do them<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>How to do pulse squats<\/strong><\/h2>\n\n\n\n<ol>\n<li>Stand and place your feet hip width apart.<\/li>\n\n\n\n<li>Make sure your feet are rotated slightly externally.&nbsp;<\/li>\n\n\n\n<li>Engage your core and start to squat down. Push your hips back and bend at the knee. Push your knees outwards to prevent them caving in.<\/li>\n\n\n\n<li>Stop when you are just below parallel with the ground. This is your starting position.&nbsp;<\/li>\n\n\n\n<li>Drive up by pushing from your ground through your heels, stopping when you reach one quarter of the way to standing.<\/li>\n\n\n\n<li>Squat back down to parallel, making sure you keep a neutral spine throughout. This is one rep.<\/li>\n\n\n\n<li>Repeat 15 to 20 reps.&nbsp;<\/li>\n<\/ol>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/does-running-make-your-butt-bigger\/\" data-type=\"post\" data-id=\"10441\">Does running make your butt bigger? 20 butt building exercises<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">1<strong>2 squat variations to try before your next run<\/strong><\/h2>\n\n\n\n<p>Now you know more about pulse squats, here are 10 squat variations to try before your next run either as part of a <a href=\"https:\/\/www.runwithcaroline.com\/how-to-warm-up-before-a-run\/\" data-type=\"post\" data-id=\"1084\">pre-run warm up<\/a> or a <a href=\"https:\/\/www.runwithcaroline.com\/30-day-strength-training-plan-for-runners\/\" data-type=\"post\" data-id=\"5246\">strength training<\/a> session.<\/p>\n\n\n\n<p><strong>#1 Squat with calf raise<\/strong><\/p>\n\n\n\n<p><strong>#2 Sumo squat<\/strong><\/p>\n\n\n\n<p><strong>#3 Medicine ball squat and toss<\/strong><\/p>\n\n\n\n<p><strong>#4 Bulgarian split squat<\/strong><\/p>\n\n\n\n<p><strong>#5 Jump squat<\/strong><\/p>\n\n\n\n<p><strong>#6 Touchdown squat<\/strong><\/p>\n\n\n\n<p><strong>#7 Banded squat<\/strong><\/p>\n\n\n\n<p><strong>#8 Goblet squat<\/strong><\/p>\n\n\n\n<p><strong>#9 Dumbbell squat<\/strong><\/p>\n\n\n\n<p><strong>#10 Squat to overhead press<\/strong><\/p>\n\n\n\n<p><strong>#11 Back squat<\/strong><\/p>\n\n\n\n<p><strong>#12 Single leg squat<\/strong><\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/best-bodyweight-exercises-for-runners\/\" data-type=\"post\" data-id=\"5846\">9 best bodyweight exercises for runners<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Ever found yourself bobbing up and down during an exercise and thought: &ldquo;What is this even doing?&rdquo; You may be familiar with pulsing if you do yoga, Pilates or barre, but when it comes to running, pulsing is a pretty unfamiliar concept.&nbsp; Exercises like pulse squats use a pulsing motion to bring some pretty big &hellip;<\/p>\n","protected":false},"author":1,"featured_media":11090,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","disable-in-feed":false,"article-schema-type":"","disable-critical-css":false},"categories":[28],"tags":[85],"mv":{"thumbnail_id":11090,"thumbnail_uri":"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/03\/blog-post-106-300x300.png"},"_links":{"self":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/11075"}],"collection":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/comments?post=11075"}],"version-history":[{"count":12,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/11075\/revisions"}],"predecessor-version":[{"id":13617,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/11075\/revisions\/13617"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/media\/11090"}],"wp:attachment":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/media?parent=11075"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/categories?post=11075"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/tags?post=11075"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}