Bottom half air squat

Primary muscle group(s): Hamstrings, Quadriceps

Secondary:  Abs

There are huge benefits to working in the bottom range of the squat. Working below parallel to parallel for your legs will strengthen the lower half of your squat movements.

Instructions:

• Place your feet at shoulder width apart while keeping your chest up and your abdominals braced.
• Begin the movement by swinging your arms up towards your shoulders. At the same time, bend at the knees and drive your hips back like you’re sitting in a chair.
• Once your upper thighs are parallel with the ground, pause, then come back up half way.
• Lower yourself back to the bottom of the rep.
• Finally, drive your body all the way back up to the starting position.

All difficulty levels:

Keep going for the whole minute. If you have to pause a little here and there during the minute, that’s fine, but keep going as much as you can do to as many reps as you can in the full minute.