Air Squat

Difficulty: ⭐ Beginnersquat

Home Setup

Perform air squats anywhere with enough space to stand and move freely, using a chair or couch behind you as a depth target if needed

Open floor spaceChair or couch (optional depth guide)

💡 Pro tip: Practice in front of a mirror or record yourself to check that your knees track over your toes and your chest stays upright

Gym Setup

Open floor space, optionally facing a mirror for form feedback

Safety: Ensure adequate space around you, especially during high-rep WODs where fatigue may affect balance

💪 Muscles Worked

QuadricepsGlutesHamstringsCalvesCore

⭐ Why This Exercise?

The air squat is a foundational movement that builds lower body strength, mobility, and endurance while requiring zero equipment. It's essential for CrossFit WODs, develops proper squat mechanics for loaded variations, and improves functional fitness for everyday activities like sitting and standing.

Make It Easier

Regressions for building up strength

1. Box Squat

box + bench + chair

Provides a physical depth target and allows you to sit back more confidently while learning the movement pattern

2. Assisted Squat

pole + doorframe + TRX straps

Holding onto a pole, doorframe, or TRX straps reduces load and helps maintain balance while building strength and mobility

3. Partial Range Air Squat

none

Squatting to a comfortable depth builds confidence and strength progressively without requiring full range of motion

Make It Harder

Progressions for advanced athletes

1. Jump Squat

none

Adds explosive power component by jumping at the top of each rep, increasing intensity and cardiovascular demand

2. Pistol Squat

none

Single-leg variation dramatically increases strength, balance, and mobility requirements

3. Goblet Squat

dumbbell + kettlebell

Adding external load with a dumbbell or kettlebell increases resistance while promoting upright torso position

↕️ Similar Movements

Front Squat

Loaded barbell variation that builds on air squat mechanics with added resistance and front-rack position

Overhead Squat

Advanced squat variation requiring the mobility and positioning foundation built by air squats with overhead stability demands

Wall Ball

CrossFit staple that combines the air squat pattern with an overhead throw for conditioning

Thruster

Combines front squat mechanics with overhead press, building on the air squat foundation with barbell

Burpee

Full-body conditioning movement that incorporates the squat pattern as part of the sequence

Form Checklist

✓Feet shoulder-width apart, toes slightly turned out

✓Send hips back and down, keeping chest up and core braced

✓Knees track over toes without caving inward

✓Descend until hip crease is below knee (full depth)

✓Drive through heels to stand, squeezing glutes at the top

Common Mistakes

•Knees caving inward (valgus collapse) instead of tracking over toes
•Heels lifting off the ground due to limited ankle mobility or improper weight distribution
•Torso collapsing forward with chest dropping instead of maintaining upright position
•Not achieving full depth with hips below parallel
•Rising onto toes or shifting weight forward instead of keeping weight in midfoot and heels

📈 When to Progress

Progress when you can perform 50+ consecutive air squats with perfect form, maintain depth and positioning throughout high-rep WODs, and demonstrate consistent knee tracking and upright torso position without fatigue-related breakdown