Bench Squats with Pulse
Stand in front of a bench with your feet shoulder width apart. Have your chest out and midsection firm. Squat down, bending your knees, so that your butt touches or taps the bench. Now squeeze your butt and push through your heels to bring yourself up to starting position. Then lower yourself down again, but this time only lower yourself down so that your butt nearly touches the bench. Once again squeeze your butt and push through your heels to bring yourself up to starting position. Then repeat the sequence for the required amount of reps.
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