Fast Air Squats

How to do it

A standard bodyweight squat executed at maximum velocity. The hip crease must still break the plane of the knee, and the hips must fully lock out at the top.

The coaching cue

"Piston action. Drop and fire."

What changes inside an AMRAP

Speed often ruins depth. The moment your squats become "half-squats," your round time is invalid.

Common mistakes

• Trading depth for turnover, so the reps get quicker and shallower together.
• Bouncing out of the bottom on the joints instead of driving with the legs.

Workouts that use fast air squats

• The Metronome

  5 minute AMRAP — 15 Fast Air Squats, 10 T-Push-ups (Rotate & Reach)

• Dorsal Spike

  5 minute AMRAP — 15 Fast Air Squats, 15 Superman Pull-downs

• The Hemodynamic

  10 minute AMRAP — 15 Fast Air Squats, 10 Down-Ups, 20 Fast Calf Raises

• Base Camp

  15 minute AMRAP — 15 Fast Air Squats, 10 Standard Push-ups, 15 Strict Sit-ups

• The Scapular Axis

  15 minute AMRAP — 20 Fast Air Squats, 12 Back Widow, 15 Strict Sit-Ups

• Core Suspension

  10 minute AMRAP — 12 Dead Bugs, 15 Fast Air Squats, 30 Mountain Climbers

Run one with your friends

Every workout above runs on a shared countdown — one clock for the whole crew, one leaderboard, wherever everyone is training.