Foundational Movement Series : The Air Squat

Over the next few months, we’ll be reviewing the 9 Fundamental Movements of CrossFit on our Youtube page & blog.  The 9 Foundational Movements incluce – Air Squat, Front Squat, Overhead Squat, Press, Push Press, Push Jerk, Deadlift, Sumo Deadlift High Pull, and Medicine Ball Clean.

Today, we begin with the most basic, the Air Squat.  View our video here.

Screen Shot 2015-09-14 at 1.19.24 PM

Key Points:

  • Setup – no bar, feet shoulder width apart, feet pointing slightly out (up to 30 degrees)
  • Execution – initiate by sending hips back and down, hips descend below parallel (if your current range of motion allows), maintain lumbar curve, weight is in your heels (heels stay down), knees in line with toes, neutral head throughout
  • Rep Completion – full knee & hip extension at the top


It doesn’t get more basic than this!  If you can squat well, everything else will fall in line. Squat well and often!

“Regardless of what the question is, the answer is to squat.” Greg Glassman, Founder & CEO CrossFit Inc.


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