Air Squat

Setup

1. 01Stand with feet about shoulder width apart, toes turned out slightly.
2. 02Extend the arms forward or hold them at chest height for counterbalance.
3. 03Brace the trunk and set the weight over the middle of the foot.

Execution

1. 01Break at the hips and knees at the same time and sit down between the hips.
2. 02Descend until the thighs are at least parallel to the floor.
3. 03Keep the knees tracking over the toes and the chest tall.
4. 04Drive through the whole foot to stand fully upright.

Checkpoints

• -Heels stay on the floor through the entire rep.
• -Knees track in line with the toes, not caving inward.
• -Torso stays upright rather than folding forward.
• -Full hip extension at the top of every rep.

Common mistakes

• -Cutting the depth short of parallel.
• -Letting the knees collapse inward on the way up.
• -Rocking onto the toes as the hips rise first.
• -Rushing reps instead of controlling the descent.