Air Squat

The foundational squat pattern performed with no external load, using only bodyweight. It builds the mechanics, mobility, and balance that every loaded squat and Olympic lift depends on.

Standard: A valid rep starts standing tall with hips and knees fully open, descends until the hip crease drops below the top of the knee, and returns to full extension at the top.

How to do the Air Squat

1. Set your feet roughly shoulder-width apart with toes turned out slightly and weight balanced over the whole foot.
2. Brace your midline, keep your chest up, and initiate by sending the hips back and down together.
3. Track your knees out over your toes as you descend and keep your heels flat on the floor.
4. Sink until the crease of the hip passes below the top of the kneecap.
5. Drive through your heels and mid-foot to stand, opening the hips fully at the top.
6. Reach a tall, locked-out finish before beginning the next rep.

Common faults

• Heels lifting off the floor or weight shifting onto the toes.
• Knees collapsing inward instead of tracking over the toes.
• Rounding the lower back and losing the neutral spine at the bottom.
• Cutting depth short and failing to reach below parallel.

Scaling & progressions

• Squat to a box or bench to a controlled depth and progressively lower it.
• Hold onto a rig or post for balance assistance while grooving the pattern.
• Elevate the heels on small plates to work around limited ankle mobility.
• Add tempo (slow descent) to build control and positional awareness.