Movement Practice WOD
exercise wod
AMRAP 12
8 controlled reps
10 bodyweight reps
200m easy run or 60 sec cardio
Bodyweight
Air Squat — CrossFit Technique Guide
BB
By Borja Bes — CrossFit Athlete & Hyrox Finisher
The air squat is the foundational lower-body movement in CrossFit — the base from which thrusters, wall balls, overhead squats, and cleans all derive. Performed with bodyweight only, it is the first movement CrossFit coaches teach and the last one athletes stop improving. The CrossFit standard requires hip crease below the knee at the bottom and full hip and knee extension at the top. In Hero WODs, air squats appear in huge volumes: Murph has 300, Cindy cycles 15 per round for 20 minutes. The limiting factor is rarely strength — it is mechanics under fatigue and the ability to maintain depth when the legs are burning.
Quick answer
Air Squat is best used when the workout goal matches its main demand: bodyweight capacity, clean mechanics, and scalable intensity.
Muscles Worked
QuadricepsGlutesHamstringsCore
Equipment
None
Best For, Avoid If, and Scaling
| Best for | Bodyweight WODs, skill practice, and athletes who can keep air squat mechanics consistent under fatigue. |
|---|---|
| Avoid if | Pain changes your movement pattern, fatigue makes reps sloppy, or the workout asks for a standard you cannot repeat safely. |
| Scaling | Box squats (sit to a box at comfortable depth), assisted squats holding a post. |
How to Do the Air Squat
1
Stand with feet shoulder-width apart, toes pointed slightly out (10–30°).
2
Initiate by breaking at the hips and knees simultaneously — sit back and down.
3
Keep the chest up, spine neutral, and knees tracking over the toes throughout.
4
Reach depth: hip crease below the top of the knee.
5
Drive through the full foot to stand, squeezing glutes at the top.
6
Reach full hip and knee extension at the top before the next rep.
Common Mistakes
✕
Not reaching depth — hip crease must be below the knee, not parallel.
✕
Heels rising off the floor — usually an ankle mobility limitation. Elevate heels temporarily while working on mobility.
✕
Knees caving inward (valgus collapse) — cue "knees out" or "spread the floor" with your feet.
✕
Chest collapsing forward — engage core and think "proud chest" throughout.
Coaching Tips
✓
Ankle mobility is the most common limiter. Spend 5 minutes daily stretching calves and ankles and depth will improve within weeks.
✓
For high-rep air squats, focus on breathing rhythm — exhale on the way up, inhale on the way down.
✓
Use the "butt wink" as a feedback cue: if your lower back rounds at the bottom, you have gone past your current mobility limit.
Scaling Options
Easier / Beginner
Box squats (sit to a box at comfortable depth), assisted squats holding a post.
Harder / Advanced
Pausing squats (3 sec at bottom), pistol squats, weighted goblet squats.
Related WODs
Use Air Squat in a Real Workout
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Technique + Conditioning
scaled workout
4 rounds for quality
10 technique reps
30 sec core hold
12 low-skill conditioning reps
Frequently Asked Questions
What depth is required for a CrossFit air squat?
The hip crease must pass below the top of the knee at the bottom of the movement. Parallel (thighs horizontal) is not sufficient — full depth is required. At the top, full hip and knee extension must be achieved.
Why do my knees hurt during air squats?
Knee pain during squats is most commonly caused by knees caving inward, insufficient warm-up, or poor ankle mobility forcing the knees to compensate. Ensure knees track over toes, warm up thoroughly, and address ankle mobility. If pain persists, consult a physiotherapist.
Squat Strategy Guides
CrossFit vs Goblet Squats — Differences, Benefits, Scaling & WODs
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Goblet Squat vs Front Squat for CrossFit
Goblet squat vs front squat for CrossFit: learn the differences in load, posture, mobility, and when to use each squat in WOD training.
Goblet Squat vs Air Squat for CrossFit
Goblet squat vs air squat explained for CrossFit users. Compare load, difficulty, mobility demand, and the best use case for each squat.
Build It Into a Workout
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Next Training Tools
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