This exercise has long been called the body squat in the Olympic and Speed-Strength, which includes ball sports, gymnastics, etc. community. In about 2000, when Crossfit began its popularity, that community called this exercise an air squat. It is one of the easiest exercises to do and is done primarily as a warmup exercise.
1. Begin by standing straight, knees slightly flexed, feet approximately shoulder width apart – width varies dependent on your height; the taller you are, the wider the stance.
2. Squat down maintaining erect shoulders facing forward. Keep your weight in your heels with your feet pointed slightly outward. As you squat, your knees will track with your feet, i.e., knees will point in same direction as feet.
3. At the bottom of the squat your eyes will be straight forward, weight in heels (do not let heels come off floor), and your hip crease will be just below the top of the knee. You can either put your hands to your shoulders, cross your arms, or extend your arms during the squat. If you extend your arms, the arms will track the same direction as the thighs so that at full squat your arms are level with the floor/thighs.
4. Stand and get ready for next repetition.