Improve leg tone with 5 minute pulse squats challenge

This 3 week pulse squats challenge will only take a few minutes each day and will work all the main leg muscles. With pulse squats, you only move through a range of 1-2 inches from the lowest position. After a few reps, you’ll really start to feel your butt muscles working.

Like most challenge type workouts, there is a little bit of progression each day. Either the rest time decreases, or the number of pulse squats increase apart from the first 2 days, which only has regular and slow squats).

Pulse squat workout summary box

Download the printable in A4 size

Download the printable in letter size

Pulse squats challenge printable

To download and print: click on the link, which takes you to Dropbox | click on the “Download” button in the top right corner | save the file to your device and print

Before you start, please read these general exercise guidelines.

Instructions for regular squats, slow squats and pulse squats

Pulse squat - take the squat to the lowest position and then move 1-2 inches


Regular squat

  • Have your feet a little more than hip distance apart, parallel or slightly turned out
  • Make sure your knees don’t go any further forward than your toes
  • Aim to get the thighs parallel with the floor and then come up again
  • Straighten up gently, don’t jerk the knees backwards
  • Avoid arching the back or rounding the shoulders
  • Keep the neck in line with the spine

Slow squat

Count to 3 as you lower into the squat and then come up in one count

Pulse squats

Take the squat to the lowest position, then move 1-2 inches up and down from here.


More leg workouts for you to try

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