Lesson Level : 4
Air Squats
lesson
The Lesson
Demonstrate twenty full range-of-motion air-squats where your hips must go lower than your knee.
The angle of the knee must be less than 90 degrees.
You feet can be facing in any direction, but you must have the heel and whole foot on the floor.
You must perform twenty (20x) air squats in a row without stopping or reducing quality or range of motion.
This is a leg pushing exercise primarily focusing on the hamstrings, glutes, quads and hip flexors.
Good technique tips:
- Your knee should be facing the direction of the big-toe.
- Knees should not be collapsing inwards.
- You chest should be up and you should be facing forwards at the bottom of the squat.
- You should have an external tension going down, internal up.
- Contraction of the lower abs the entire time.
You cannot use your hands or arms to help push up
Challenge Details
Guidelines to successfully accomplish the challenge.
repetitions.
You must complete 20 repetitions
+ / -
You can repeat more than specified.
Details
Twenty repetitions in total.
takeoff.
Your takeoff must be Complete foot flat.
Momentum
Your momentum should be Still moving once you have taken off.
Details
You must perform the air-squat with your feet completely flat.
speed.
You must complete and demonstrate at Walking-Pace
+ / -
Your speed can be more than specified.
Details
Speed of movement should be consistent. It can be at any pace.
hands.
The hands must be No Hands must be used
Details
You must not use your hands to help push or drop into the squat.
range.
Your range of motion must be Full Range of Motion
+ / -
Your range of motion can be less than specified.
Multiplier
x1 times the specified amount.
Details
You must perform complete full range-of-motion (ROM) of every rep.
