Library / Quadriceps
Tempo Bodyweight Air Squat (3-1-1)
Bodyweight · Squat · Compound
QuadricepsGlutes AdductorsCore Joint friendly
Default prescription & biomechanics
- Primary muscles
- Quadriceps, Glutes
- Secondary muscles
- Adductors, Core
- Equipment
- Bodyweight
- Movement pattern
- Squat (Push force)
- Difficulty
- Beginner
- Working rep range
- 15-25 reps per set
- Between-set interval
- 60 seconds rest
- Intensity & MET
- Moderate (5.2 MET)
Step-by-step 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.
Joint & safety considerations
No specific joint contraindications are flagged for Tempo Bodyweight Air Squat (3-1-1). Maintain controlled tempo across the full range of motion and stop the set if sharp joint pain occurs.
Biomechanical alternatives & swaps
Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.
| Exercise | Relationship | Equipment |
|---|---|---|
| 45-Degree Sled Leg Press | Machine swap | Machine |
| Barbell Box Squat | Barbell swap | Barbell |
| Dumbbell or Kettlebell Goblet Squat | Dumbbell swap | Dumbbell |
| Kettlebell Clean & Front Rack Squat | Kettlebell swap | Kettlebell |
| Resistance Band Front-Racked Squat | Bands swap | Bands |
| Barbell Back Squat | Barbell swap | Barbell |
From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.