Air Squat
Description
The air squat is the foundational bodyweight squat — performed without weight as a warm-up, conditioning exercise, or movement pattern teaching tool. It is the gateway exercise to all loaded squat variations. CrossFit popularized the term "air squat" to distinguish it from weighted squats.
Muscle Group
Equipment Required
Air Squat Instructions
- Stand tall with feet shoulder-width apart, toes slightly turned out.
- Brace your core. Lift your chest. Look straight ahead.
- Sit your hips back as if reaching for a chair behind you.
- Bend your knees and lower your hips down. Knees track over your toes.
- Descend until your hip crease drops below the top of your knees (at least parallel).
- Drive through your full foot — especially the heels — to stand back up.
- Squeeze your glutes at the top.
- Repeat for the desired number of reps. Aim for 15 to 50 reps as a warm-up or conditioning exercise.
Air Squat Form & Visual
Air Squat Benefits
- Foundational bodyweight squat for all fitness levels
- Excellent warm-up before loaded squats
- Builds quad and glute endurance
- Teaches the squat movement pattern
- No equipment needed — works anywhere
- Used in CrossFit, military training, and rehabilitation
Air Squat Muscles Worked
- Quadriceps
- Gluteus maximus
- Hamstrings
- Adductors
- Calves (stabilizer)
- Core (stabilizer)
