Dumbbell Pulse Squat

See how to do a dumbbell pulse squat with SHOCK Personal Trainer Ashley Steele!

How to Dumbbell Pulse Squat

Primary Muscles: Legs,  Glutes

Exercise Families: Squat

Equipment: Dumbbell

Trainer: Ashley Steele


  1. Stand holding a pair of weights by your sides and plant both feet on the floor slightly outside of 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 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 pulse squats for the specified amount of time or repetitions.

  4. You should feel this working the glutes, quads, and hamstring muscles.

FAQ: How low should I squat?

If you can't squat until your upper legs are parallel with the floor, squat as low as you can, keeping your chest up and lower back arched. 

Alternative Exercises:

Barbell Pulse Squat  Bodyweight Pulse Squat

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