1. Begin in a standing position, feet shoulder width apart, toes pointed slightly out from parallel.
2. Keeping your weight on your heels, bend your knees and lower your buttocks down and back, as if being pulled from a belt.
3. Using your arms as a counterbalance, reach upward as the crease of your hips drops slightly below your kneecap, making sure that your knees are tracking directly over your toes (not inward).

Standard:?At the bottom of the air squat, the crease of your hip must pass below the top of the knee cap.??At the top of the movement, the hips and knees must be fully extended – standing upright.

Modification 1 for Beginners: Perform the squat the same way instructed above, but use a chair or couch behind you for stability, safety, and balance. Make sure your buns touch the chair/seat at the bottom of the squat.

Modification 2 for Advanced:?Perform the squat the same as instructed above, adding desired weight (dumbbells or barbell) for increased resistance.