The Underrated Small Squats Technique for Leg Growth

In the world of strength training, full range of motion is usually the gold standard. We are taught to go "ass to grass" or at least hit parallel. However, dismissing small squats—often referred to as pulse squats or constant tension reps—is a mistake if your goal is hypertrophy or muscular endurance.

These aren't the "ego lifts" where someone loads too much weight and barely bends their knees. These are intentional, controlled partial repetitions designed to keep your muscles under constant strain. By eliminating the lockout at the top of the movement, you create a hypoxic environment in the muscle tissue, leading to intense metabolic stress and growth.

Key Takeaways

• Definition: Small squats are partial repetitions, usually performed in the bottom range of the movement, avoiding full lockout.
• Primary Benefit: They increase Time Under Tension (TUT), forcing the muscles to work without a rest period at the top.
• Best Use Case: Use them as a "finisher" at the end of a leg workout to fully exhaust the quadriceps and glutes.
• Variations: Can be performed as a stationary down up squat or dynamic movements like walking squats.

Why Partial Reps Work (The Science of Tension)

When you perform a standard squat, there is a brief moment of relief when you lock your hips and knees at the top. Your skeletal structure supports the weight, giving your muscles a micro-break. With squat up and downs performed in a small range of motion, that break is removed.

This constant tension restricts blood flow (occlusion), which causes metabolites like lactate to accumulate rapidly. This metabolic stress is a powerful driver for muscle growth, distinct from the mechanical tension caused by heavy lifting. It burns because it works.

How to Execute the Perfect Pulse Squat

To get this right, you have to leave your ego at the door. You won't be able to handle your 1-rep max weight here.

The Setup

Assume your standard squat stance, feet shoulder-width apart. Lower yourself down to the bottom of your squat—this is your starting position. From here, drive up only about 3 to 6 inches.

The Rhythm

Immediately lower yourself back down. The rhythm should be a continuous squat up and down motion. Think of it like a heartbeat or a pulse. Do not stand all the way up until the set is finished. Aim for high repetitions (15–20) or timed sets (30–45 seconds).

Leveling Up: Walking Squats with Weights

Once you master the stationary pulse, you can introduce dynamic movement. Walking squats with weights (often called duck walks or squat walks) amplify the intensity.

Hold a dumbbell in a goblet position or keep a barbell on your back. Sink into your squat and maintain that height while taking small steps forward or laterally. This forces your core to stabilize against the shifting center of gravity while your legs maintain isometric tension. It is brutal on the glutes and quads.

Common Mistakes to Avoid

The biggest error is bouncing. A down up squat should be controlled by muscle, not momentum. If you are bouncing off your calves or knee joints at the bottom, you risk injury. Keep the movement smooth and deliberate.

My Training Log: Real Talk

I used to think partial reps were cheating. Then I tried a program focused on time-under-tension, and my perspective changed immediately.

I specifically remember using small squats as a burnout finisher after heavy back squats. I didn't use any weight—just bodyweight. About 30 seconds in, the burn wasn't just in the main muscle belly; I felt a distinct, searing heat right above my kneecaps (the VMO) that I rarely get from heavy, low-rep work. The hardest part wasn't the strength; it was the mental battle to not stand up.

When I finished the set, my legs felt like jelly. I recall the specific feeling of my knees wobbling uncontrollably just trying to walk over to the water fountain. It’s a humbling exercise that looks easy until you’re 45 seconds into a set.

Conclusion

Don't replace your full-range squats entirely, but don't ignore the power of the partial rep. Integrating small squats into your accessory work is a fantastic way to break through plateaus and build serious muscular endurance. Keep the tension on, embrace the burn, and watch your leg development take off.

Frequently Asked Questions

Are small squats bad for your knees?

If performed with control and proper alignment (knees tracking over toes), they are generally safe and are often used in rehab settings to strengthen the VMO without heavy joint loading. However, uncontrolled bouncing or "shearing" force can be harmful.

What is the difference between a pulse squat and a half squat?

A half squat usually refers to stopping halfway down and coming back up. A pulse or small squat typically happens at the bottom of the movement, oscillating up and down without ever standing up fully.

Can I do squat up and downs every day?

While bodyweight variations can be done frequently, doing weighted squat up and downs daily will likely lead to overtraining. Your muscles need 24 to 48 hours to recover from the intense metabolic stress this exercise generates.