The Airbench: Minimize Compensations Post-Training

Fix the alignment of your shoulders, hips, knees, and ankles with this corrective exercise.

Performing corrective exercise after you work out will help to minimize or eliminate compensations that set in during your training. If you can return your body’s load-bearing joints – shoulders, hips, knees, and ankles – to a more neutral alignment, you will reduce the risk for injury and pain after your workout, and in future workouts to come.

Resetting the Imbalance

Airbench targets the alignment of the hips, which is critical given that the hips are the body’s central power source in all multi-joint movements.

After completing any functional workout, the muscles surrounding the hips are likely to be out of balance, thus resulting in pelvic misalignments. Practicing airbench is sort of like hitting the reset button on your hips, simply by using your body’s own weight and gravity.


  1. Begin by sitting up against a wall with your ankle joints in line with your knees and hips. The distance between your feet should be about a fist to a fist-and-a-half apart. Your ankles should be out in front of your knees, and your hips should be just above your knees. Be sure to wear shoes or stand on an exercise mat for traction.
  2. Push through your heels, and push your low back flat into the wall. Relax your upper body. Push hard, like you are trying to bust through the wall.
  3. The priority here is form, not time. You should aim for fifteen to sixty seconds with perfect form, instead of trying to just stay there as long as you can.
  4. Your low back should be flat and your hips should be flat and even against the wall. If you see that one knee is out in front of the other, this means your hips are not even. Adjust your hips and knees until you are even from left to right.

TRY THIS: Build a Better Warm Up for a Better Work Out

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