Air Squat

The unloaded squat — the foundational lower-body pattern, used for warm-ups, circuits, and building movement quality.

Setup

Feet shoulder-width, toes slightly out, arms out in front for balance.

How to do it

1. Sit the hips down and back while the chest stays tall.
2. Knees push out in line with the toes.
3. Aim for thighs at least parallel to the floor, heels down.
4. Stand fully tall at the top — squeeze the glutes.

Common 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