Tempo Air Squat
An air squat with a slow, counted lowering phase.
This page is a working draft. A coach has not reviewed it, so read it as a starting point, not as checked instruction.
- Pattern
- Squat
- Modality
- Calisthenics
- Difficulty
- Beginner
- Mechanic
- Unknown
- Force
- Unknown
- Laterality
- Bilateral
- Impact
- Low
- Trains where
- Gym, Home
- At home
- Yes
How to do it
Set up
- Stand with your feet at a comfortable squat width and your toes slightly turned out.
Do the rep
- Lower slowly for a count of three to four seconds, sitting down between the feet.
- Reach the depth with the hip crease below the top of the knee.
- Push through the whole foot and stand up at a normal speed.
What counts as a rep
A rep counts when the lowering takes the full count, the hip crease drops below the top of the knee, and you return to a full stand.
One rep starts standing, lowers over three to four seconds until the hip crease is below the top of the knee, and ends with the hips and knees fully extended.
Breathing
Breathe in as you lower; exhale as you stand.
Cues
- Count the way down.
- Same speed the whole way.
- Stand up with control.
Common mistakes
Rushing the end of the lowering
What you seeThe first part is slow, then the hips drop fast to the bottom.
FixSpread the count evenly over the whole way down.
An even tempo keeps the muscles working through the full range.
Heels lifting
What you seeThe heels leave the floor during the descent.
FixUse a depth that lets the whole foot stay planted.
A planted whole foot supports balance and a stable path through the squat.
Stop the set if
- Stop if you feel sharp pain.
- Stop if your heels lift or you cannot stand without losing balance.
- End the set when you cannot keep the slow count to depth.
General educational content, not individual coaching or medical advice.
Train it in Allena
Allena plans your week around the days you can train, logs every set, and coaches your form from the camera.
Get the app