Air squat: Is moving the body from a standing position to a squat with hips below knees and back to standing

To perform the air squat,
Keep a neutral gaze, neck in line with spine
Your back should be engaged and upright
adopt a stance that allows you to have full access to your bottom position while keeping a tripod in your foot

Weight balanced between ball of foot and heel
Ankle is squarely in the middle of the foot
Try to keep the tripod foot
Distributing your weight over the three points of contact on your foot is your most efficient, and strongest base of support



Drive your hips back

By driving the hips backward and bringing the chest forward in a hinge movement our glutes and hamstrings are properly engaged.

Just because the trunk is required to lean forward does not mean our chest should collapse like we have a turtle shell on our back.

A cue that can help maintain the ideal straight trunk position is to hold the arms straight out in front of our body.

By holding our arms out in front our body, our trunk naturally assumes a more straight position.

At the bottom of the squat, don’t think about stopping high or dropping too low. Just descend into the bottom most position YOUR mobility will allow.

Make sure to stay balanced the entire movement.

It is important to use this time to feel for where your weight is being held over your feet.

(This ability to sense body position is called proprioception.)


✔️ Air squat checklist

Avoid shifting ball of foot to heel

Maintain integrity of your foot arch (keep that foot arch…

to remain balanced during the squat we require our center of gravity to be over the middle of our foot.)

Back stays engaged

to remain balanced during the squat we require our center of gravity to be over the middle of our foot. This requires a more forward chest position.


If you have any knee, hip or lower back issues, you can modify air squats by not going down to parallel. To determine how low you can go, begin the descending phase and note where you feel pain. Stop there and stand back up. Use this as your base.

As you get stronger, increase your range of motion by lowering your body a few inches at a time and perform the desired amount of sets and reps. You can also make this exercise easier by doing it against a wall.


Benefits of Squats

Increase strength and power

Improve mobility in hips and ankles

Strengthen and tone the core

Improve posture

  • They engage your entire body. Air squats engage your legs and butt muscles, they also work your core, back and shoulders.
  • They increase mobility. To be able to squat properly, you need basic hip, ankle, and torso control. Working on your squats will increase mobility and flexibility in each of these joints, and make you less prone to injury.
  • They’re the epitome of functional fitness. We squat every day in our normal lives, and adding them to your workouts makes it less likely you’ll get tired and injured in whatever you do on a daily basis.