Air Squat
A bilateral bodyweight squat performed without external load.
This page is a working draft. A coach has not reviewed it, so read it as a starting point, not as checked instruction.
- Pattern
- Squat
- Modality
- Calisthenics
- Difficulty
- Beginner
- Mechanic
- Unknown
- Force
- Unknown
- Laterality
- Bilateral
- Impact
- Low
- Trains where
- Gym, Home
- At home
- Yes
How to do it
Set up
- Stand with your feet at a comfortable squat width and your toes slightly turned out.
Do the rep
- Bend your knees and hips to sit down between your feet.
- Push through your feet and return to a tall stand.
What counts as a rep
A rep counts when the hip crease drops below the top of the knee and you return to a full stand.
One rep starts standing, lowers until the hip crease is below the top of the knee, and ends with hips and knees fully extended.
Breathing
Breathe in as you lower; exhale as you stand.
Cues
- Keep feet planted
- Knees follow toes
- Stand tall
Common mistakes
Heels lifting
What you seeThe heels leave the floor during the descent.
FixUse a depth that lets the whole foot stay planted.
A planted whole foot supports balance and a stable path through the squat.
Cutting the depth
What you seeThe hip crease stays above the top of the knee.
FixUse a stable stance and squat until the hip crease passes the knee.
Full depth and a full stand define a complete squat rep.
Stop the set if
- Stop if you feel sharp pain.
- Stop if your heels lift or you cannot stand without losing balance.
- End the set when you cannot meet the stated range under control.
General educational content, not individual coaching or medical advice.
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