The air squat is T2 in the OG2 squat progression — Load Introduction. You’ve built the mobility to get into a deep squat position and the controlled strength to pause at the bottom. Now you’re performing the full bilateral squat pattern at bodyweight with standards that actually mean something.
Most people think they can air squat. Most people have never actually been assessed on one. The OG2 standard is specific: hips below parallel, heels flat, knees tracking toes, chest upright — for 3 sets of 20 reps, consistently. That’s a different bar than “I’ve been doing squats.”
Full Form Breakdown
Foot position. Shoulder-width, toes out 15–30 degrees. This is your individual position — find what allows your knees to track cleanly over your toes without forcing.
Initiation. Hips move back and down simultaneously. Don’t initiate with a forward knee drive — the hips lead.
Descent. Push knees out in the direction of toes throughout. Arms extend forward as a counterbalance. Lower until hips are below parallel — thighs past horizontal. Heels flat the entire time.
Bottom position. Brief pause. Chest upright (not pitched forward). Knees stacked over mid-foot. Weight distributed through the full foot.
Ascent. Drive through the full foot — heel to ball. Knees stay out. Squeeze glutes at full extension. Don’t let the knees cave on the way up — this is the most common compensation point.
The Below-Parallel Standard
Parallel means thighs parallel to the floor. Below parallel means hips lower than knees — the position the deep squat hold builds toward. Squatting only to parallel is a compensation, not a standard. The hip flexors, adductors, and glutes are most effectively loaded in the below-parallel range. Stopping at parallel avoids the full range training that makes the squat useful for everything above T2.
Connecting to What Comes Next
The air squat establishes bilateral squat pattern ownership. From here, the squat progression branches into unilateral work: Bulgarian Split Squat → Cossack Squat → Shrimp Squat → Pistol Squat. Every step requires the bilateral pattern to be clean.
Progression Standards
3 sets × 20 reps, below parallel, heels flat, zero knee cave, consistent → ready for Pause Squat and Bulgarian Split Squat →
Move. Groove. Repeat. Smooth.
★ Kip is training this toward Cossack and pistol. Share your squat depth →
← Box Squat | Next: Bulgarian Split Squat →
Move. Groove. Repeat. Smooth.
You're on your way. And we're here with you.