Full Range of Motion (FROM) Split Squat Pulses

Muscle Groups Involved

Quads - Primary

Highlights

Keep your abs braced the entire time.
Push your front knee past your toes, trying to touch as much hamstring to calf as possible.
When pulsing, use your muscles, not your joints.
Allow either heel to elevate if necessary for comfort.

Description

Full Range of Motion Split Squat Pulses are a challenging variation on the classic FROM Split Squat that utilizes end-range pulses to increase the metabolic demand and pump in and around the knee and

Full Range of Motion Split Squat Pulses are a challenging variation on the classic FROM Split Squat that utilizes end-range pulses to increase the metabolic demand and pump in and around the knee and lower quadriceps. By performing pulses you challenge the knee joint and surrounding musculature in a unique way that can improve your springiness, resistance to injury, and flexibility. To perform FROM Split Squat Pulses start in a lunge position. Place your front foot on a support 18" or lower if necessary to reduce the strain on your knee. The stronger you become the lower the height should be until you can perform them pain-free on the floor. Brace your core, pull your shoulder blades down and back and maintain a neutral spine position as you begin to lower yourself forwards. Shift your weight to the ball of your front foot as you use your back leg to help support your body weight. Create as much contact with your hamstring and calf muscles as possible in your front leg without causing any knee or hip pain. Pause briefly at the bottom and then perform pulses where you push back a few inches before dropping back down into the full stretch position. Repeat this pulsed movement for the desired number of repetitions before driving your heel into the floor to press back up to the starting position.

Common Mistakes

Do not bounce off of your knee. Use controlled, pain free movements. Do not

Do not bounce off of your knee. Use controlled, pain free movements. Do not let your knee collapse inward. Do not stop short for your range of motion to increase the number of repetitions.

Pro Tips

Warm up thoroughly before performing any type of pulsed exercises. Walking

Warm up thoroughly before performing any type of pulsed exercises. Walking backwards on a treadmill for 10 minutes is a great warm up for this exercise specifically.

Purpose

This exercise can produce a tremendous pump in your lower quadriceps which

This exercise can produce a tremendous pump in your lower quadriceps which can help with healing stubborn injuries as well as maximizing muscle growth.

Form

Your knee should be past your toe for your front leg and your back leg shou

Your knee should be past your toe for your front leg and your back leg should be mostly straight. Your back should be upright with your shoulders braced down and back.

Additional Names

ATG Split Squat Pulses