Exercise · Form & cues
Air Squat — form guide
Quads · Glutes · Core. Equipment: Bodyweight. Difficulty: Beginner.
TEMPO
2-0-1-0
Sit between your heels. Crease the hips below the knees — anything less is a half-rep.
Cues
- Feet shoulder-width, toes slightly out
- Sit back AND down, knees track toes
- Stand fully — squeeze glutes at the top
Common mistakes
- Heels lifting
- Knees caving in
- Stopping above parallel
Injury notes
Box squat to a target if depth is hard.
Progression
Add tempo, then load (goblet → barbell).