1 - Stand with your feet shoulder-width apart, toes slightly turned out, and arms extended forward or hands clasped at chest level for balance.
2 - Lower yourself into a squat position by bending your knees and pushing your hips back until your thighs are parallel to the ground or slightly below.
3 - Hold this lowered squat position throughout the entire exercise — do not return to a standing position.
4 - From the bottom of the squat, perform small, controlled up-and-down pulsing movements of just a few inches.
5 - Keep your chest up, back straight, and core engaged throughout each pulse.
6 - Maintain tension in your quads, glutes, and hamstrings during the entire movement.
7 - Continue pulsing for the desired duration or number of reps, then slowly rise to the starting position.
