Set up for Air Squats

• With set heels just outside hips and toes pointing out slightly.
• Stand with hips and knees at full extension.

Points of Performance for Air Squats

• Send the hips back and down descending to the bottom of your squat with the crease of the hip below the knees.
• Keep the knees tracking out over the toes
• Maintain balance of weight in the heels.
• Keep the arch in the lower back by lifting the chest for a good lumbar curve in the spine.
• When hip crease breaks the plane of the knees in depth, drive through the heels to ascend back to your starting position.
• The rep is completed when the knees and hips are fully locked out and open.

Tips and Tricks

• Focus on driving through the posterior chain (glutes, hamstrings, and erectors)