Unlocking the Power of the Air Squat: A Foundation for Fitness

When you think about foundational movements of the human body, what comes to mind?



Perhaps, jumping?

What about squatting?  The air squat is not just a powerful exercise to sculpt your legs and butt, it is a primal movement that you’ve been doing since childhood [even before taking your first steps].  Mastering the air squat is pivotal for fitness and, just like any exercise, its true value can be accessed only when done with good technique.

The air squat is more than just a lower body workout; it represents a safe, natural movement that our bodies were designed for.

Steps to Perfect Your Air Squat

  1. Stand Tall
    • Begin with your feet shoulder-width apart with your toes turned slightly out
  2. Engage Your Core
    • Tighten your core muscles as if you are bracing for a punch
  3. Initiate the Movement
    • Push your hips back as if you are about to sit on a chair.  Don’t think ‘straight down’
  4. Keep Chest Up
    • As you descend, your chest needs to be lifted and head facing forward
  5. Depth is Key
    • Go down until your hips are below your knees, ensuring your knees stay alighted with your pinky toes
  6. Power Up
    • Push through your midfoot and heels to return to your standing position
  7. Maintain a Tall Spine
    • Throughout this entire movement, ensure your back stays in the same shape it started with while you were standing.  Avoid arching or rounding

Watch This Video:

The Air Squat

Risks of Incorrect Air Squat Technique

  1. Knees
    • Allowing your knees to collapse inward or extend so far in front of your toes that your heels come off the ground can lead to unnecessary stress and potential injury
  2. Lower Back
    • You can probably squat a thousand times with a rounded back and never have an issue.  All it takes is one rep to create that problem.  Anyone who has strained their lower back will tell you it’s best to avoid that
  3. Reduced Effectiveness
    • If you want to get the most bang for your air squat buck, you will want to make sure you are moving well.  Hamstrings, quads, and glutes.  Oh my!


The beauty of the air squat is its simplicity.  It requires no equipment, can be done anywhere, and [when executed correctly] offers a plethora of benefits for your entire body.  From building muscle, strength, improving flexibility, improving joint health – the air squat is an indispensable tool in your fitness toolbox.

Interested in honing your squat technique even further?  We believe moving well is the gateway to maximizing benefits and minimizing risks.Why not start your journey with us?  Book your free No Sweat Intro HERE and let us guide you through the ins and outs of this foundational movement.  Start today!

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