Vidéos
Instructions
- Stand with your feet shoulder-width apart, holding a dumbbell vertically against your chest.
- Keep your elbows pointed downward and your core engaged.
- Lower into a squat until your thighs are at least parallel to the floor.
- Perform small pulsing movements up and down in the bottom squat position.
- Complete the designated number of pulses, then push through your heels to return to the starting position.
Technical Tips
- Maintain an upright chest throughout the movement.
- Keep your knees aligned with your toes during the pulse.
- Engage your core to support your lower back.
- Avoid bouncing; control each pulse with intention.
Breathing Tips
- Inhale as you lower into the squat.
- Hold a steady breath during the pulsing phase.
- Exhale forcefully as you return to standing.
Restrictions médicales
- Knee injuries
- Hip impingement
- Lower back pain
- Balance disorders
What muscles does the Dumbbell Goblet Pulse Squat work?
The Dumbbell Goblet Pulse Squat primarily targets the quadriceps and glutes, with secondary activation in the hamstrings, adductors, and gluteus medius.
Is the Dumbbell Goblet Pulse Squat good for beginners?
This exercise is more suitable for intermediate users due to the increased time under tension and balance demands; beginners should start with standard goblet squats.
Can I do Goblet Pulse Squats without a dumbbell?
Yes, you can perform bodyweight pulse squats for similar muscular activation if a dumbbell is not available, although the intensity will be lower.
How many reps of Goblet Pulse Squats should I do?
Aim for 10–15 reps per set, with each rep including 3–5 controlled pulses at the bottom of the squat for optimal results.
Are Goblet Pulse Squats effective for building muscle?
Yes, Goblet Pulse Squats are effective for hypertrophy due to the sustained muscle tension, especially when performed with proper load and volume.
The Dumbbell Goblet Pulse Squat is an effective lower-body exercise designed to increase muscular endurance, improve squat depth control, and activate the quads and glutes with added time under tension. Unlike traditional squats, this variation incorporates small pulsing movements at the bottom of the squat position, intensifying the workload on the leg muscles without the need for heavy weights. Holding the dumbbell in a goblet position also engages the core and improves posture alignment throughout the movement. This exercise is ideal for athletes and fitness enthusiasts seeking to enhance muscle tone, build stability, and elevate their conditioning routines without requiring complex equipment. Its compact format makes it suitable for home workouts, functional training sessions, or strength circuits. Whether you're training for performance or aesthetics, the Dumbbell Goblet Pulse Squat offers a simple yet highly effective addition to any lower-body workout plan.