Moves/Air Squats to Box

Air Squats to Box

ID: 337

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Exercise Type:
Lower Squat
Contraindications:
Knee Problems
Equipment:
Step
Applicability:
Group&Focus
Superset?:
Yes
Sprint-able?:
No

Key Teaching Points:

  1. 1. Depth before load — achieve full range with bodyweight before adding resistance.
  2. 2. Set feet at shoulder-width or wider with toes turned out to your natural angle.
  3. 3. Neutral ribcage — avoid flaring ribs as you descend.

Regression:

Perform an air squat with a 3-second descent and pause at the bottom before adding any external load.

Progression:

Increase load with barbell, front squat, or add a pause at the bottom to remove elastic rebound.

Common Problems:

Not reaching full depth — address hip mobility or add a heel elevation to allow full range without compensation.