MLF Group Home

How to do an Air Squat to improve your performance in CrossFit WODS.

Set Up for the Air Squat

  • Set heels just outside of your hips and have your toes pointing out slightly
  • Start with hips and knees at full extension

Points of Performance for the Air Squat

  • 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 for the Air Squat

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