Heels rise at the bottom
Ankle dorsiflexion restriction prevents the deep squat without heel lift.
Overactive muscles
SoleusGastrocnemius
Corrective work
Foam RollCalves↗StretchWall calf stretch — soleus (knee bent)↗Squat · Lower Body
Air Squat (Bodyweight Squat)
Coaching cues
- Feet hip-width; toes slightly out; arms reach forward as a counterbalance
- Sit between the knees to full depth — hip crease below the knee
- Chest tall; weight through the whole foot; drive knees out
- The foundation of all squat variations — master this first
Common faults 3
Knees cave inward on the drive
Adductors and TFL overpower glutes in the bodyweight squat.
Overactive muscles
Adductor complexTFL
Corrective work
Foam RollAdductors↗Foam RollTFL↗StretchButterfly adductor stretch↗Chest collapses forward
Thoracic kyphosis increases on the descent; upper back rounds significantly.
Overactive muscles
Pec majorPec minor
Corrective work
Foam RollThoracic spine↗StretchDoorway pec stretch↗