Split squat hold + pulses (right)

How to do it

1. Set upSplit stance, lowered until both knees are bent at about 90 degrees.
2. MoveHold for a few seconds, then pulse a few centimetres up and down. Alternate holding and pulsing.
3. Watch forYour weight drifting onto your back leg. Keep most of it on your front foot.

Easier or harder

Easier

Right split squats: full reps.

Harder

Jump lunges.

What it works

Muscles

Quads, Glutes & hamstrings

Position

Standing

Intensity

Moderate Medium

Impact

No jumping

Swap it for

• Air squats
• Squat pulses
• 3-second hold low squats
• Sumo squats
• Sumo squat pulses (3x)
• Squat walks