Pulse Sumo Squat
The pulse sumo squat is a bodyweight inner thigh and quad exercise that holds the bottom of the sumo squat and performs small pulsing contractions. The constant tension at the bottom of the movement builds endurance and strength through the adductors and quads.
How to do it
- Stand with your feet wider than shoulder-width and your toes pointed outward.
- Lower into a deep sumo squat position.
- From the bottom, perform small pulsing movements up and down without fully rising.
- Continue pulsing for the desired number of reps or duration.
- Stand fully to complete the set.
Form cues
- Point your toes outward to match your knee direction.
- Keep your chest upright and core engaged.
- Perform small, controlled bounces at the bottom.
- Drive through your entire foot to stand back up.
Breathing: Inhale as you lower into the squat position, and breathe steadily in and out while performing the small pulses.
Common mistakes
- Caving knees inward, which puts extra stress on the joint instead of working the adductors.
- Standing up too high between pulses, which reduces the continuous tension on the muscles.
- Leaning too far forward, which shifts the work away from your legs and onto your lower back.
Muscles worked
Primary: adductors. Secondary: quads, glutes.
Suggested sets & reps
Get fitter
3 sets x 45 seconds, rest 60 seconds
Lose weight
3 sets x 30 to 45 seconds, rest 45 seconds
Build muscle
3 sets x 12 to 15 pulses per set, rest 60 seconds
Easier, harder & alternatives
Alternatives
Take care if…
- If you feel sharp knee or hip discomfort, ease off or choose a gentler option.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Where should I feel this exercise?
You should feel a deep burn in your inner thighs and quads due to the constant tension.
How low should I go in the squat?
Go only as low as feels comfortable while keeping your chest upright and your knees tracking over your toes.
Can I do this exercise every day?
It is best to allow 24 to 48 hours of recovery between lower body sessions to let your muscles repair.