Exercise guide
Deep Sumo Squat Pulse
- Beginner
- Compound
- Rep-based
- Lower legs
- Upper legs
This high-tension variation targets the glutes, adductors, and quads by maintaining constant time under tension in the deepest part of the squat. It is highly effective for building lower-body endurance and improving hip mobility through a wide-stance range of motion.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Stand with your feet significantly wider than shoulder-width apart.
- Turn your toes outward at approximately a 45-degree angle.
- Keep your chest upright and clasp your hands in front of your chest for balance.
- Engage your core to maintain a neutral spine before beginning the descent.
How to do it
- Inhale as you lower your hips back and down until your thighs are at least parallel to the floor.
- From the bottom of the movement, rise up only 2-3 inches, then immediately lower back down to the deep starting position.
- Exhale small, sharp breaths with each pulse while maintaining a rhythmic, controlled tempo.
- Stay in this bottom range for the duration of the set, never standing up fully until the set is complete.
Form checklist
- Keep your knees pushed out so they track directly over your toes, avoiding internal collapse.
- Maintain a proud chest and avoid leaning too far forward at the hips.
- Keep your weight distributed through your heels and midfoot to maximize glute recruitment.
- Ensure the movement is a controlled muscular contraction rather than a momentum-based bounce.
Pro tips
- Imagine trying to 'spread the floor' apart with your feet to further engage the lateral glutes and adductors.
- Focus on a 'mind-muscle connection' by squeezing your glutes hard at the bottom of every pulse.
Make it harder
- Hold a dumbbell or kettlebell in a goblet position at chest height to add external resistance.
- Perform the pulses while slightly lifting your heels off the floor to significantly increase calf and quad demand.
Frequently asked
- What muscles does the deep sumo squat pulse work?
- The deep sumo squat pulse primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the abs and obliques as secondary muscles.
- What equipment do you need for the deep sumo squat pulse?
- The deep sumo squat pulse requires no equipment — just your body weight.
- Is the deep sumo squat pulse good for beginners?
- Yes. The deep sumo squat pulse is a beginner-friendly movement and a strong foundation to build on.
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