# Air Squat

> A bodyweight squat to full depth that trains your quads and glutes and builds balance and mobility.

Page: https://fitnessie.app/exercises/air-squat/
Type: Bodyweight · Squat
Demo video: https://fitnessie.app/demos/air-squat/6923c85bf0081dff.mp4

## How to do it

1. Stand with your feet about shoulder width apart, toes turned out slightly.
2. Push your hips back and bend your knees, raising your arms in front of you for balance.
3. Keep your chest up and sink until your hip crease is below the top of your knee.
4. Keep your heels flat and your knees over your toes.
5. Drive up through your whole foot until your hips and knees are fully straight.

## Key cues

- Hips back and down
- Chest up
- Knees track over the toes
- Heels stay down
- Stand fully tall at the top

## Common mistakes

- Knees caving in at the bottom
- Heels lifting off the floor
- Stopping above parallel
- Chest dropping and the back rounding

## Muscles worked

- Primary: Quads, glutes and adductors
- Secondary: Calves

## Equipment

No equipment.

## References

- [CrossFit: The Air Squat](https://www.crossfit.com/essentials/the-air-squat)
- [StrengthLog: Air Squat](https://www.strengthlog.com/air-squat/)
- [ACE: Bodyweight Squat](https://www.acefitness.org/resources/everyone/exercise-library/135/bodyweight-squat/)