Double-Pulse Kickback Squat

Starting Position: Stand with your feet shoulder-width apart, with your arms straight in front of you or hands clasped at chest level for balance.

Perform the Squat: Lower into a squat position by bending your knees and pushing your hips back as if you were sitting into a chair. Keep your chest lifted and back straight.

Double Pulse: Once you’re in the squat position, stay low and pulse twice by slightly elevating your body a few inches and then sinking back down into the squat.

Kickback: Immediately after the second pulse, transfer your weight onto one leg and kick the other leg straight back behind you, engaging your glutes and hamstrings.

Return and Repeat: Lower the lifted leg back down to return to the starting position and immediately perform another squat with a double pulse. Repeat the exercise on the other leg, alternating between the double pulse squat and the leg kickback.

Exercise Duration: Continue alternating legs for the desired number of reps or time.

Keep Form: Remember to keep your core engaged throughout the exercise, and make sure your knees do not go beyond your toes during the squatting phase to prevent undue stress on the joints. Adjust the depth of your squats and the height of your kickbacks according to your fitness level and flexibility.

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