Air Squat
The foundation of almost every lower body movement. Sit your hips back and down until they drop below your knees, then stand all the way up.
How to do it
- Feet about shoulder width, toes turned out slightly
- Hips go back first, then down
- Keep your weight in your heels and midfoot
- Knees track over your toes, not caving in
- Stand tall and squeeze your glutes at the top
Watch out for
- Heels lifting off the floor
- Chest collapsing toward the knees
- Stopping short of full depth
Make it easier
Squat to a box or bench and stand back up. Lower the box as you get stronger.