Log in to BOXROX Pro

Log in to BOXROX Pro

How to Build Muscle with Bodyweight Exercises – Top Tips for Training at Home

2. 1 1/4 Cyclist Air Squat

How to do it:

Place something about 2-3″ high, like a book, under your heels. Now do an air squat – but wait! Before you come back up, throw another quarter squat in there for extra pump.

Why I love it:

This twist on the tried but true air squat will target your quads, making it an excellent companion to other knee flexion exercises without burning out the same muscles repeatedly.

Coaching Notes:

Don’t rush – control even the tiny part of the quarter squat and squeeze your glutes while you’re at it.

How to Progress:

If you have a kettlebell, dog, or small child lying around, load this one up for even more burn.

Image Sources

Related news