Air Squat

Basic description of an air squat: Moving the body from a standing position to a squat with hips below knees and back to standing

This is a gif animated image of an athlete performing an air squat

Performing the Air Squat

  • Neutral gaze, neck in line with spine
  • Hips, shoulders and ankles stacked
  • Hips push back, shoulders stay above ankles
  • Lumbar curve maintained
  • Chest up
  • Neutral gaze straight ahead
  • Weight in heels and spread evenly around feet
  • Knees push out and track over toes
  • Hip crease below parallel


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Air Squat photo description and technique description and execution
The air squat is one of the best functional movements that you can use to increase your Mobility and increase your strength. It’s actually one of the more difficult movements to get right comma but when you do get it right it can really increase your performance.

Now what would you use air squat for? How about simply testing if your hips and your hamstrings, your quads and your posture are correct. It also let you check your calf tightness and your shoulder Mobility. All by just squatting down.

Kean just testing your Mobility comma air squats are great for strengthening your muscles. For instance, try doing a hundred and fifty or 200 air squats in a row and then see how your muscles feel. See how your muscles feel the following day. If you’re anything like me it’s going to hurt.

So let’s start by talking about how to perform a squat. the first thing you’re going to want to do is make sure that your heels are solidly on the ground, you don’t want to be on your tippy toes. You want to keep these Hills so I’ll be on the ground throughout the movement, this is one of the key indicators of a pulley performance air squat, when your heels lift off the ground. Basically this means that you’re not activating your hamstrings You’re simply relying on your quads and falling forward in your squat comma it’s also pretty easy to remember so when you are performing in their squad if you notice your heels lifting off the ground you’re doing it wrong and someone else might look at you and see your heels lifted on the ground and yellow heels at you and then you would automatically know you’re doing it wrong. The fix is pretty easy although sometimes hard to achieve comma shift your butt and body weight back until your heels hit the ground.

So right that’s the key indicator we want to focus on if you he’ll stay on the ground when you initiate the movement you will automatically be in a much better position and because they keep your heels on the ground you have to be in a good position. start with your hands up by your chest comma then push your butt back towards the wall behind you Kama as you do this you will signs that you automatically start bending over try and keep your chest upright your chin Ford and as your but continues to keep on pushing back your knees will bend keeping those heels on the ground you will then find yourself getting lower and lower. A full Squad is one which takes your hips below parallel. If you only make it 2 above parallel you will be doing a half or quarter or a three quarter squat. You get the best bio muscular effect from a full squat as long as it is performed properly however if you can not performing properly then you can actually enjoy yourself even with this simple bodyweight movements and so I want to make sure that you perform the squat properly even if it means you’re only going to a quarter or a half or three-quarters squat. If you are one of the people who needs to do a partial Squad don’t be ashamed of it comma most people should start with a partial Squat and work their way towards proper form on a full squat. The reason I say this is because if you are doing a full squat with improper form your back is rounding, your heels are lifting, your shoulders are slumping, all good indicators of things that should be fixed. And things that should be fixed should be fixed one of the time. So if you find that your heels are lifting paws at the point which you identify that time Kama then moved slightly back up and then push yourself back down focusing on keeping your heels on the ground. If you find that you are watching Ford move back to the spot where are you start slouching then really focus all your effort on keeping your weight up right and if that means you can only go to a half squat keep it up at half squat and work that range of motion where you can do it properly.

In another video we’re going to talk about what you need to do in order to fix some of these issues but to recap, an air squat is a full body movement that helps to identify mobility issues while providing a solid physiological response. You perform it by keeping your heels on the ground your chest up and pushing your butt back until your hips fall below parallel. Focusing on proper technique with this movement allows you a relatively Safe Way of addressing Mobility issues. If you want to make it a very difficult movement try to do multiples of 100 reps.

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