Moves/Air Squats

Air Squats

ID: 222

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Exercise Type:
Lower Squat
Contraindications:
None
Equipment:
Floor Based
Applicability:
Focus
Superset?:
Yes
Sprint-able?:
No

Key Teaching Points:

  1. 1. Keep chest tall by driving elbows down on a goblet or front squat variation.
  2. 2. End range is where the real work happens — do not shy away from it.
  3. 3. Break at hips and knees simultaneously to initiate the descent.

Regression:

Perform an air squat with a 3-second descent and pause at the bottom before adding any external load.

Progression:

Load the pattern with an uneven implement (single kettlebell, offset barbell) to increase lateral stability demand.

Common Problems:

Bouncing out of the bottom — enforce a pause at the bottom to eliminate elastic rebound.