Are you having knee aches and pains or quad soreness that just won't go away? Have you tried foam rolling, stretching, and ice baths. Perhaps you need the power of a barbell to make the pain and stiffness go away.
Here's some advice for the novice as well as experienced athlete:
Perform 10 Air Squats very slow (3 seconds down/3 second pause in the bottom)...This should take 1 minute.
2 Mins/Leg - Sit down and take the collar (not the knurling of the bar) and mash out your entire quad with emphasis on the VMO (tear drop muscle) IT Band, Psoas/Hip Flexor.
Perform 10 Air Squats using the same tempo as above (3 seconds down/3 second pause in the bottom) and notice the difference.
I perform this exact protocol 3-4x/week to keep me moving smooth.
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