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Upper Legs · Body Weight
Bodyweight Pulse Squat Arms to Chest
Bodyweight Pulse Squat Arms to Chest is an intermediate compound strength exercise that works the quads (upper legs), with the hamstrings and calves assisting. It needs no equipment beyond your own body weight. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Quads
- Body part
- Upper Legs
- Equipment
- Body Weight
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Quadriceps · Quadriceps Femoris
- Glutes · gluteus maximus, gluteus mideus
Secondary muscles
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
- Calves · Gastrocnemius, Soleus
How to do Bodyweight Pulse Squat Arms to Chest
- Stand with your feet shoulder-width apart and your hands on crossed at your chest
- Lower your body into a squat position, ensuring your thighs are parallel to the floor and your back is straight.
- Perform a small pulsing movement by slightly raising and lowering your body in the squat position.
- Return to the starting position. Repeat the movement for the desired number of repetitions.
Form tips
- Keep your feet flat on the floor to maintain balance and stability.
- Keep your chest lifted and your back straight to avoid leaning forward excessively.
- Perform the pulsing movements slowly and with control to maximize muscle activation and prevent injury.
Bodyweight Pulse Squat Arms to Chest alternatives
More quads exercises
Bodyweight Pulse Squat Arms to Chest FAQ
What muscles does Bodyweight Pulse Squat Arms to Chest work?
Bodyweight Pulse Squat Arms to Chest mainly works the quads in the upper legs (Quadriceps Femoris, gluteus maximus and gluteus mideus). The hamstrings and calves work as secondary muscles.
What equipment do you need for Bodyweight Pulse Squat Arms to Chest?
None. Bodyweight Pulse Squat Arms to Chest is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Bodyweight Pulse Squat Arms to Chest should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Bodyweight Pulse Squat Arms to Chest good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.
How many calories does Bodyweight Pulse Squat Arms to Chest burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Bodyweight Pulse Squat Arms to Chest?
Other exercises for the quads include Barbell Front Chest Squat, Dumbbell Side Squat Side to Side, Barbell Squat to Grass and Barbell Front Chest Bench Squat.
For developers
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