In an Air Squat, how should the knees track relative to the toes?

• A. Knees in front of toes.
• B. Knees in line with toes.
• C. Knees collapse inward.
• D. Knees stay behind toes.

Answer: (B)

Keep the knees tracking in line with the toes. This alignment helps the knee joint stay over the foot’s base, allowing load to distribute through the hips, knees, and ankles more safely and efficiently. As you descend, envision the knees moving in the same direction as the toes, not caving inward or staying behind. When knees stay in line with the toes, you can maintain a more upright torso, keep weight through the midfoot to heel, and reduce stress on the knee cap and surrounding ligaments. If the knees push ahead of the toes or collapse inward, the knee is moving outside its safe path, increasing injury risk and making the movement harder to control. Staying in line with the toes supports stable, repeatable air squats.