Pulsing Glute Squat with Pulley
Increases time under tension for glute activation
Glutes & HipsIntermediateStrengthLevel-Change
At a glance
| Muscles worked | Primary: Glutes |
|---|---|
| Muscle group | Glutes & Hips |
| Difficulty | Intermediate |
| Type | Strength · Level-Change |
| Sets & reps | 4 sets × 12-15 reps |
| Estimated calories burned | ~55 kcal |
How to do it
- Step 1: Hold pulley while in squat position
- Step 2: Perform small pulsing squats
- Step 3: Stay in lower half of squat
- Step 4: Squeeze glutes continuously
- Step 5: Maintain upright torso
Equipment
- Pulley and resistance optional
Coaching tips
Benefits
Increases time under tension for glute activation
Common mistakes
Poor depth or losing core engagement
Make it harder
Add weight or more pulses
Make it easier
Fewer pulses
Breathing
Steady breathing
Build a workout with this exercise
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Intermediate · 3 sets × 12-15 each sideGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.