Air Squat
Primary muscles: Quadriceps · Glutes · Hamstrings · Core
Overview
The air squat is the foundational movement behind every lower-body exercise in CrossFit. It needs no equipment, but understanding and performing it with correct mechanics effectively builds functional strength throughout the lower body.
A correct air squat starts with foot placement: shoulder-width or slightly wider, with the toes turned out 5–30 degrees. Toe angle varies from person to person because of hip anatomy, so it is important to find the angle at which you can comfortably reach full depth (hip crease below the knee).
On the way down, the knees must track in line with the toes and the heels must not leave the floor. Full depth — hips below knee height — is the CrossFit standard for a squat. This full range of motion is essential for fully activating the glutes and hamstrings and improving hip mobility.
Keep the spine neutral, and be careful to avoid "butt wink" (posterior pelvic tilt) at the bottom of the squat. Butt wink places unnecessary pressure on the lumbar discs.
The air squat is the basis for every loaded squat — back squat, front squat, overhead squat — and is also used as a key rehabilitation exercise to restore functional movement patterns, not only for athletes but for the general population.
Step-by-step
Set the stance
Stand with the feet shoulder-width apart and the toes turned out about 15–20 degrees.
Hip hinge
Push the hips back as you begin to descend and bend the knees at the same time.
Full-depth descent
Keep lowering until the hip crease is below the knees.
Drive up
Push through the heels and extend the knees and hips together to stand up.
Finish
Stand tall with the hips, knees, and ankles fully extended.
Technical Standards
Feet shoulder-width apart, toes turned out 5–30 degrees
Full depth: hip crease below the knee
Knees track over the toes (no knee valgus)
Heels stay in contact with the floor at all times
Maintain a neutral spine (no excessive arching or rounding)
Extend the arms forward for balance (optional)
Common Faults
Heels lifting: limited Achilles flexibility shifts the center of mass forward
Knee valgus: the knees cave inward, stressing the kneecap and ligaments
Butt wink: the pelvis tucks under at the bottom, compressing the lumbar discs
Excessive forward lean: the torso leans too far forward, overloading the knees
Scaling
Box squat — sit back to a box or chair and stand up, learning a safe depth and a neutral spine.
Heel wedge — place a wedge or plate under the heels to compensate for Achilles limitations while practicing full depth.
Overhead squat (OHS) prep — building on a perfect air squat, squat with the arms extended overhead to train overhead mobility at the same time.
WODs featuring this movement
Barbara
Under 20 min (Elite), Each round under 4 min
Chelsea
Goal: complete the 30-minute EMOM
Cindy
20-minute AMRAP - 20+ rounds (Elite), 12+ rounds (Competitive), 8+ rounds (Recreational)
Murph
Sub-40 min (Elite), Under 55 min (Competitive), Under 70 min (Recreational)
Jason
Under 20 min (Elite), Under 30 min (Competitive)
24.5
For Time (20-min cap)
23.2
AMRAP 15 min (score: completed reps)