Exercise guide
Bodyweight Pulse Goblet Squat
- Beginner
- Compound
- Rep-based
- Lower legs
- Upper legs
The Bodyweight Pulse Goblet Squat increases time under tension in the bottom range of the movement, significantly boosting metabolic stress and muscle fiber recruitment in the quads and glutes.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand with your feet slightly wider than shoulder-width apart and toes pointed slightly outward (about 15-30 degrees).
- Clasp your hands together firmly in front of your chest at sternum height, mimicking the hold of a kettlebell.
- Engage your core and pull your shoulder blades down and back to create a proud, upright chest.
How to do it
- Inhale as you sit your hips back and down, lowering until your thighs are at least parallel to the floor.
- From the bottom position, rise up only 2-3 inches, then immediately lower back down to the bottom to complete one 'pulse'.
- Exhale as you drive through your mid-foot and heels to return to a full standing position.
- Maintain a controlled, rhythmic tempo: 2 seconds down, a quick 1-second pulse, and 1 second to stand.
Form checklist
- Keep your chest lifted and avoid rounding your upper back.
- Ensure your knees track in line with your toes and do not cave inward.
- Keep your heels glued to the floor throughout the entire movement.
- Maintain a neutral spine; do not let your lower back tuck under at the bottom (butt wink).
Pro tips
- To maximize glute activation, focus on 'spreading the floor' with your feet as you rise from the pulse.
- Keep your elbows pointed down; if they touch your inner thighs at the bottom, use that as a depth gauge for consistent reps.
Make it harder
- Perform 3 pulses at the bottom of every rep to further increase time under tension.
- Slow down the initial descent to a 4-second eccentric phase before starting the pulse.
Frequently asked
- What muscles does the bodyweight pulse goblet squat work?
- The bodyweight pulse goblet squat primarily targets the glutes, hamstrings, and quadriceps, and also works the abs, erector spinae, and obliques as secondary muscles.
- What equipment do you need for the bodyweight pulse goblet squat?
- The bodyweight pulse goblet squat requires no equipment — just your body weight.
- Is the bodyweight pulse goblet squat good for beginners?
- Yes. The bodyweight pulse goblet squat is a beginner-friendly movement and a strong foundation to build on.
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