At the heart of functional fitness lies the most foundational of all movements: the air squat, that is, without any ...Home/Movements/AirSquatAirSquatAirSquatDemosAirSquatScaling&ProgressionsAirSquatWarm-UpsAirSquatWODSAttheheartoffunctionalfitnessliesthemostfoundationalofallmovements:theairsquat,thatis,withoutanyweightotherthanbodyweight.Theairsquatisaprerequisitetoothermovementslikethefrontsquat,backsquat,overheadsquat,squatclean,andsquatsnatch.Perfecttheairsquatfirst,thenrampuptotheothermorechallenging,loadedmovements.Eventhen,theairsquatisagreatmovementonitsownandisincorporatedintoalotofbodyweightWODs.Set-Up:Startwithyourfeetshoulder-widthapartandfacedforward.Standtallwithyourhipsandkneesfullyextended,andyourheelsplanted.Whereyousetyourarmsismoreofapreferencethananythingelse;butifyou’reabeginner,setyourarmsuphighandoveryourhead—this’llhelpyoufindanuprighttorso. Execution:Bracethecore.Reachyourhipsbackanddownasyoudescendtothebottomofthesquat.Atthebottom,yourhipsshouldbelowerthanyourknees.Maintainyourlumbarcurvethroughoutthesquat.Keepyourheelsincontactwiththegroundasyoudescendandascend.Yourkneesshouldtrackyourtoesthroughoutthemovement.Standtallatthetopofthemovementtoreachfullhipandkneeextension.PointsofPerformance:Togeta“goodrep,”ensurethefollowing:–Yourhipcreasedropsbelowyourkneecreaseatthebottomofthesquat–YoureachfullhipandkneeextensionatthetopProTip:Keepyourweightinyourmid-foot/heelduringtheairsquat.It’scommontoshiftyourweightforward(ontoyourtoes)andputunnecessary,pain-inducingstressonthepatellartendon—thestructurethatconnectsthekneecaptotheshinbone.AirSquatDemosTheAirSquatHowtoDoanAirSquatbyWodstarAirSquatwithChrisSpeallerAirSquatScaling&ProgressionsScalingtheAirSquatTheAirSquat|ScaleWODScalingtheAirSquatforDepthAirSquatsforCrossFit®Beginners(LearnToSquatTheRightWay!)AirSquatWarm-UpsBESTWARMUPFORSQUATS:HyperformPreSquatWarmUpRoutine(NOMORESTIFFSQUATS!)WarmingUp,TeachingandScalingtheAirSquatAirSquatWODS215ChildrenForTime2,150meterRun21AirSquats5Burpees21Shoulde