Goblet Pulse Squat

Learn how to perform goblet pulse squats correctly with instructions and video guide by SHOCK Fitness Trainer, Ashley Steele!

How to Goblet Pulse Squat

Primary Muscles: Legs,  Glutes

Exercise Families: Squat

Equipment: Dumbbell

Trainer: Ashley Steele


  1. Hold a weight with both hands directly in front of your chest, plant both feet on the floor slightly outside shoulder-width apart. This is your starting position.

  2. Inhale. Looking straight ahead, bend both hips and knees, ensuring that the knees point toward the toes. Continue bending the knees until your upper legs are parallel with the floor, ensuring that your back remains arched and between a 45- to 90-degree angle to your hips.

  3. Exhale. Pulse twice in the down-position and quickly recoil by pushing through the arches of your feet to extend your knees straight and return to the starting position. Repeat the goblet pulse squats for the specified amount of time.

  4. You should feel this working your glutes, hamstrings, and inner and outer thigh muscles. 

Alternative Exercises:

Pulse Squat  Bodyweight Squat

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