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Air squat
The basic leg pattern. Hips go below the knees, heels stay down, back neutral, arms reach forward for balance.
- Level
- Start
- Equipment
- No equipment
- Measure
- reps
- Tempo
- 2-1-1-0 (down, pause, up, pause)
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Technique
- Feet hip width, slightly turned out, weight over the whole foot.
- Start by sending the hips back and bending the knees together, knees track over the toes.
- Go below parallel, back straight, eyes forward.
- Stand by driving the heels into the floor, hips and chest rise together.
Common mistakes
- Heels lifting: limited ankle mobility, practice with heels on a small riser.
- Knees caving in.
- Lower back rounding at the bottom (butt wink), shorten the range.
The 3D model is in Pro
The diagrams and notes on this site are free. Pro adds what you need to actually train.
- 3D model of every exercise: rotate the camera, male or female body
- Working muscles highlighted on the model in every phase
- All progression paths with sets, targets and rest
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