Nine Essential Movements - Air Squat

Question 1

Air Squat - Teaching

Answer 1

Setup:
Shoulder-width Stance
Full extension at hips and knees
Execution:
Hips descend back and down
Lumbar curve maintained
Knees in line with toes
Hips descend lower than knees
Heels down
Complete at full hip and knee extension

Question 2

Air Squat - Seeing (Points of Performance)

Answer 2

Lumbar curve maintained
Weight on heels
Move to a depth below parallel
Initiate with the hips moving back
Knees track in line with toes

Question 3

Air Squats - Common Faults

Answer 3

Loss of lumbar curve in flexion
Weight in, or shifting to, the toes
Not going low enough
Initiating with knees so weight is on the toes
Knees caving inside the feet
Immature squat

Question 4

Air Squat - Correcting

Loss of lumbar curve in flexion

Answer 4

Verbal: Chest Up

Tactile: PVC on back

Visual: Demonstrate

Question 5

Air Squat - Correcting

Weight in, or shifting to, the toes

Answer 5

Verbal: Heels down

Tactile: Lifting the toes

Visual: Demonstrate

Question 6

Air Squat - Correcting

Not going low enough

Answer 6

Verbal: Deeper

Tactile: Target to hit depth

Visual: Demonstrate

Question 7

Air Squat - Correcting

Initiating with knees so weight is on the toes

Answer 7

Verbal: Hips back

Tactile: Guiding the start of the squat

Visual: Demonstrate

Question 8

Air Squat - Correcting

Knees caving inside the feet

Answer 8

Verbal: Knees Out

Tactile: PVC or hand on outside of knee as target

Visual: Demonstrate

Question 9

Air Squat - Correcting

Immature squat

Answer 9

Verbal: Keep Chest Up

Tactile: Squat Therapy

Visual: Demonstrate