"Using the largest muscle group in the body, the speed squat is an awesome way to light our legs on fire and increase the heart rate," Hardy said. The cues are the same as for a traditional air squat, but you'll move at the fastest tempo you can while maintaining proper form.
- Stand with your feet slightly wider than your shoulders, feet parallel or toes slightly turned out.
- Bend your knees, lowering your hips deeply. Bring your thighs parallel to the floor, and bend your elbows, keeping weight back in your heels.
- Rise back up, straightening your legs completely, squeezing your glutes at the top of the movement to get the most out of the exercise.
- This counts as one rep.
- Continue for 30 seconds, or as long as you can maintain pace and form, Hardy said.
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