Air Squat

Air Squat Overview
The basic squat. No added weight.

Qualified Rep
The rep starts with the Hero standing tall with knees and hips locked out. The Hero will squat to where the crease of the hip descends to at or below the knee joint (parallel). The Hero will then stand tall again with knees and hips extended all the way. The Hero's heels will stay on the ground for the entirety of the movement

Regressions

 * Not descending to a parallel Squat
 * If the Hero cannot lower themselves to parallel or below for strength or mobility reasons then they may perform a partial squat. Another option is to use a box as stated below.
 * Squat to a Box
 * Another option for those struggling with hitting a low squat or struggling with control at the bottom of the squat.

Recommended Standards

 * Keep knees tracking in the same direction as the toes (or don't let them cave inward)
 * Keep the three points of your foot rooted to the ground. Big toe side, pinkie toe side, and heel.
 * Keep your spine neutral and rigid through the movement. If you lose spinal integrity at the bottom of the movement consider a reduced range of motion or a box while you work on your mobility

Relevant Classes
Squatting in some form has a place in all classes. The air squat in particular will be used mostly in dexterity and wisdom based classes. [Strength] and [Charisma] based classes will prefer weighted squatting.

Space and Equipment
Enough space for the Hero to stand tall is all that is required

Modifications

 * Weight Vest
 * While adding any weight to an air squat seems like it would defeat the purpose of this traditionally unweighted squat, using a weight vest allows us to add weight without changing the center of mass like a [Goblet Squat], [Back Squat], or even [Safety Squat Bar Squat] will do. This will be the easiest way to add difficulty to the Air Squat without changing the loading pattern in a significant way.