Air Squats

Overview

Air squats are unloaded, full‑range body‑weight squats that build foundational leg strength, mobility, and balance. They cement proper mechanics before adding external load and serve as a warm‑up, conditioning tool, or beginner progression.

How to Perform

Setup: Stand shoulder‑width, toes slightly out, core braced.

Execution: Push hips back and down until hip crease is below knee, then drive through mid‑foot to stand tall.

Key Tips: Keep chest up, knees tracking toes, and exhale on ascent.

Coaching Cues

• “Knees track toes.”
• “Mid‑foot pressure.”
• “Hips below knees.”
• “Stand tall.”

Common Mistakes

• Heels lifting – Mobilize ankles, widen stance.
• Knees collapsing – Drive knees out.
• Shallow depth – Sit lower, film side view.
• Rounded back – Brace core, keep chest up.

Wrap‑Up

Mastering air squats engrains movement quality and prepares the body for loaded variations. Keep reps crisp and range full for maximum transfer.

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