Air Squat

Setup

1. Stand on a firm, level surface with your feet roughly shoulder-width apart.
2. Turn your toes slightly out, adjusting your stance until your hips and knees feel comfortable.
3. Keep your heels, big-toe bases and little-toe bases grounded. Brace your trunk gently and reach your arms forwards for balance.

Execution

1. Bend your hips and knees together, lowering your hips between your feet.
2. Let your knees track in the same direction as your toes while keeping your whole foot grounded.
3. Lower as far as you can comfortably control. Aim towards thighs parallel to the floor if your mobility allows, rather than forcing depth.
4. Push through the floor to extend your hips and knees together, breathing out as you rise.
5. Finish standing tall without leaning backwards, then repeat with the same controlled rhythm.

Coaching cues

• Keep three points of contact: heel, big-toe base and little-toe base.
• Sit between your feet, not just backwards.
• Let your knees follow your toes.
• Keep your ribs stacked over your pelvis; a natural forward torso lean is fine.
• Own the depth before adding speed.

Common faults & fixes

• Heels lifting: reduce depth and try a small stance adjustment while keeping your whole foot planted.
• Knees collapsing inwards: slow down and guide your knees in line with your toes without rolling onto the outer edges of your feet.
• Chest dropping abruptly or back rounding noticeably: shorten the range and maintain a gentle brace throughout.
• Bouncing through the bottom or cutting later reps short: reduce the pace or set length so every repetition stays controlled.

Regressions

• Supported squat: hold a secure support lightly to help with balance while practising the movement.
• Box squat: lower onto a stable box or bench at a manageable height, then stand without rocking forwards.
• Reduced-range squat: use a shallower, comfortable depth and gradually increase it as control improves.

Variations

• Pause air squat: hold the bottom position for two seconds without relaxing your trunk.
• Tempo air squat: lower for three seconds, then stand smoothly.
• Goblet squat: hold a light kettlebell or dumbbell at your chest once bodyweight repetitions are consistent.

Programming ideas

• Warm-up: perform 1–2 sets of 8–12 controlled repetitions before squats, lunges or wall balls.
• Technique practice: complete 3 sets of 6–10 repetitions with a slow descent, resting enough to maintain control.
• Conditioning: include 10–20 repetitions per circuit round, choosing a number that lets you maintain depth and foot contact.

Safety

Use a comfortable, pain-free range rather than forcing a particular depth. Knees can travel beyond the toes if your feet remain grounded and the movement is controlled. Stop if you feel sharp or increasing pain; seek advice from a qualified clinician if symptoms persist.