Squat Test exercise
Air squat
Quick facts
- Beginner
- No equipment
- Quads
- Glutes
- Hamstrings
- Core
- reps
- ~2.5 s per rep
This movement is in workout 1
The foundation of the whole program: the bodyweight squat teaches you to bend at the hips and knees together, keep your spine neutral and drive with the whole leg. It loads the quads and glutes, warms up the joints and underpins every jump, lunge and loaded squat you will meet later. In the test we count squats in 60 seconds as a simple measure of leg endurance.
How to do it
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Stand with your feet shoulder-width apart, toes turned slightly out, arms by your sides or held in front of you.
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Push your hips back and bend your knees, lowering yourself as if sitting onto a low chair. Keep your back flat and your eyes forward.
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Descend until your thighs are parallel to the floor or slightly below, heels down, knees tracking over your toes.
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Drive through the whole foot to stand back up, fully extending your knees and squeezing your glutes at the top.
Coaching cues
- Knees out
- Weight through the whole foot, heels down
- Chest up
- Stand all the way up
Common mistakes
- Heels lift off the floor
- Knees cave inward
- Lower back rounds at the bottom
Breathing
Inhale on the way down, exhale as you drive up.
Used in courses
Related exercises
FAQ
What are the most common mistakes in Air squat?
The most common ones: heels lift off the floor; knees cave inward; lower back rounds at the bottom. Watch for them from the first rep.
What should I focus on during Air squat?
Keep these cues in mind: knees out; weight through the whole foot, heels down; chest up; stand all the way up.
How should I breathe during Air squat?
Inhale on the way down, exhale as you drive up.
Train it inside a program
Air squat is part of the Forma. Start: home CrossFit basics course: the app scales reps, rest and load to your level after every session.