Air Squat weight distribution should be most felt in which part of the foot?

• A. Weight in heels
• B. Weight in toes
• C. Weight on the midfoot
• D. Weight on the outside of the foot

Answer: (A)

In an air squat, you want the weight felt through the heels to keep the torso upright and the hips driving back, which engages the glutes and hamstrings and protects the knees. Pressing into the heels helps maintain a neutral spine and a stable position, allowing the hips to hinge rather than letting the chest fall forward. It also supports proper knee tracking and balance, reducing the tendency for excessive forward lean or knee collapse.

If the weight shifts to the toes, the torso tends to pitch forward, the hips lose some drive, and the knees can travel forward past the toes, increasing stress on the quads and knees. Placing weight on the midfoot reduces the lever needed to push hips back and often compromises posterior chain engagement. Pushing through the outside edge of the foot destabilizes the stance, which can lead to ankle and knee misalignment.