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bodyweight squat Activity intensity • Moderate
✓ knee safe
✓ shoulder safe
✓ lower back safe
✓ wrist safe
Tempo Bodyweight Air Squat (3-1-1)
Primary Muscles: quadriceps, glutes
Secondary Stabilisers: adductors, core
DEFAULT REP RANGE
15-25 reps
INTERVAL REST TARGET
60s
DIFFICULTY
beginner
Biomechanical Coaching Cues
- Stand with feet shoulder width apart and toes turned out 15 degrees.
- Lower over 3 full seconds into a deep squat, pause 1 second at the bottom, and drive up.
- Keep your heels and big toes rooted to the floor throughout.
Need another option? Relations Graph
Same movement pattern Recommended alternative Same movement pattern Easier setup
Dumbbell or Kettlebell Goblet Squat
dumbbell • beginner • Rest 90s
Same movement pattern
Resistance Band Front-Racked Squat
bands • beginner • Rest 60s
Same target muscles Easier setup
Dumbbell or Barbell Reverse Lunge
dumbbell • beginner • Rest 90s