Air squat

The basic leg pattern. Hips go below the knees, heels stay down, back neutral, arms reach forward for balance.

Level

Start

Equipment

No equipment

Measure

reps

Tempo

2-1-1-0 (down, pause, up, pause)

Technique

1. Feet hip width, slightly turned out, weight over the whole foot.
2. Start by sending the hips back and bending the knees together, knees track over the toes.
3. Go below parallel, back straight, eyes forward.
4. Stand by driving the heels into the floor, hips and chest rise together.

Common mistakes

• Heels lifting: limited ankle mobility, practice with heels on a small riser.
• Knees caving in.
• Lower back rounding at the bottom (butt wink), shorten the range.