Pulse Squat + Lunge Jump

See how to do a pulse squat and lunge jump combination with SHOCK Personal Trainer Ashley Steele!

How to Pulse Squat + Lunge Jump

Exercise Families: Cardio

Equipment: Bodyweight

Trainer: Ashley Steele


  1. Stand with the hands together, shoulder blades pulled back, and spine and head in good posture. Position the feet just outside of shoulder-width, toes angled out about 20 to 30 degrees. 

  2. Exhale, activate the core and contract the abdominals to stabilize your spine. Slowly begin to inhale, push the hips back and down—allow the knees to bend naturally and the trunk to lean forward.

  3. Continue lowering the body into the squat as far as possible maintaining proper posture and balance. Pulse twice in the down position, use the energy from the pulse to rapidly recoil.

  4. Spring toward the sky, separate the legs in the air by pushing the front leg behind you and pulling the back leg toward the chest. Land in a split squat position and quickly recoil to the starting position. Repeat the pulse squat, and continue alternating between legs for the specified amount of time or repetitions.

  5. A pulse squat and lunge jump combination is great for muscle tone, boosting metabolism, improving overall fitness, and burning calories. You should feel this working your glutes, hamstrings, hips, thighs, and trunk muscles.

Alternative Exercises:

Pulse Lunge Jump  Bodyweight Squat + Lunge

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