Air Squat
The unloaded squat — the foundational lower-body pattern, used for warm-ups, circuits, and building movement quality.
Also called: bodyweight squat, squat
Illustrations: Exercise data by RepDB (repdb.co)
Setup
Feet shoulder-width, toes slightly out, arms out in front for balance.
How to do the Air Squat
- Sit the hips down and back while the chest stays tall.
- Knees push out in line with the toes.
- Aim for thighs at least parallel to the floor, heels down.
- Stand fully tall at the top — squeeze the glutes.
Air Squat muscles worked
The Air Squat works the quads and glutes.
Common Air Squat mistakes
- Shallow, quick reps — depth and control are the point.
- Weight rolling onto the toes.
- Collapsing the chest toward the knees.
Scale it
Easier: Squat to a bench or chair.
Harder: Slow the lowering to 3 seconds, add a pause, or progress to the goblet squat.
Pairs well with
Back Squat
The barbell squat — the heaviest-loadable lower-body strength lift, building quads, glutes, and trunk strength together.
Box Jump
An explosive two-foot jump onto a box with a soft landing — leg power and landing mechanics for stronger, springier strides.
Eccentric Step-Down
A slow-lowering step-down that emphasizes the eccentric phase — builds knee control and quad strength for downhill running.
Foam Rolling
Rolling major muscle groups over a foam roller to release tightness after training.