The Russians have the right idea. To celebrate the upcoming Olympic Games, and to promote healthier living, the Moscow Metro will give commuters a free train ticket for performing 30 squats in 2 minutes or under. Of course, you can opt to pay 30 rubles (about 90 cents) to ride the subway, but where’s the fun in that? We see it as an opportunity for subway riders to practice a solid foundational — and often overlooked — movement.

It’s certainly easy to take your air squats for granted, but in doing so, you run the risk of losing some very important elements of your technique. Practicing air squats more meticulously would lead to a huge gain in improvements in your form with and without weight.  Watch the video below for some helpful hints at keeping your back upright and straight while doing the air squat.  Then when you visit Russia, you’ll never have to pay for a subway ticket again (in November).

[Breaking Muscle]