Air Squat Workout

The Air Squat is one of the most fundamental and widely used CrossFit movements. It’s a bodyweight movement that requires no equipment, can be done anywhere, and is a staple in many workout routines. In this article, we’ll explore technical details, benefits, key cues, and common mistakes in performing the air squat.

Khorasan CrossFit Box at Drago Gym

What Is the Air Squat?

The air squat is a basic bodyweight squat performed without external weights. While it appears simple, correct execution requires focus and attention to technique to maximize effectiveness and reduce the risk of injury.

Proper Air Squat Technique

• Stand with feet shoulder-width apart.
• Toes slightly turned outward.
• Keep torso upright with shoulders back and chest up.
• Arms can extend forward for balance or rest at your sides.

Descent Phase

• Lower your hips back and down, keeping the weight on your heels.
• Ensure knees do not pass beyond the toes.
• Maintain a neutral spine and avoid leaning too far forward.
• Keep your chest lifted and shoulders retracted.

Bottom Position

• Hips should drop to at least knee level or lower if flexibility allows.
• Push knees outward to prevent them from caving in.

Ascent Phase

• Push through your heels, activating quads and glutes.
• Return to a fully upright position with extended knees.

Recommended: Corrective Exercises in CrossFit

Benefits of the Air Squat

The air squat is a fundamental lower-body movement activating quads, hamstrings, and glutes. It can be used as a warm-up, a standalone exercise for endurance, or a base for loaded squats. Though it uses no weight, proper form makes it highly effective for building strength, endurance, and flexibility.

Key Cues for Air Squats

Proper Foot Placement

Everyone’s ideal stance differs slightly, but a good starting point is slightly wider than shoulder-width, with toes turned slightly outward to allow for depth and knee stability.

Engage Your Core

Tighten your core, retract the shoulders, and keep your torso upright throughout the movement.

Initiate With the Hips

Avoid starting the squat by bending the knees. Instead, initiate by pushing the hips back before bending the knees.

Common Air Squat Mistakes

• Letting the knees cave inward

Engage your glutes to push the knees outward and avoid injury—especially when progressing to weighted squats.

Note: The gluteal muscles (gluteus maximus, medius, and minimus) are responsible for hip extension, leg rotation, and pelvic stability.

• Lifting the heels off the ground

This indicates limited ankle mobility. Perform stretches to improve flexibility and maintain flat feet.

• Knees collapsing inward

Direct the knees outward to protect the joints and align properly during squats.

• Leaning too far forward

Excessive forward lean stresses the back and reduces effectiveness. Keep your chest up and shoulders back.

• Not reaching proper depth

Failing to lower the hips to at least knee level reduces squat efficiency.

Conclusion:
The air squat is a foundational movement in CrossFit. When executed with proper form, it enhances strength, endurance, and mobility. Focusing on technique and avoiding common mistakes will help improve your performance and prepare you for more advanced exercises.