Air Squat

Difficulty:
★★

The air squat is a fundamental lower body exercise that targets the muscles of the legs, hips, and glutes, promoting strength, stability, and mobility.

Movement

The air squat begins in a standing position with feet shoulder-width apart, toes slightly turned out. The athlete then lowers into a squat by bending the knees and hips, lowering the body until the thighs are parallel to the ground or lower. The athlete then returns to the starting position by pressing through the heels and extending the hips and knees.

Purpose

The air squat is used to develop lower body strength, stability, and mobility, targeting the muscles of the quadriceps, hamstrings, glutes, and hips.

Benefits

  • Builds lower body strength and muscle mass
  • Improves hip and ankle mobility
  • Enhances stability and balance

Common Usage

Air squats are commonly included in warm-up routines, strength training programs, and functional fitness workouts as a foundational lower body exercise.

Muscle Groups Worked

Primary Muscle Groups

  • Quadriceps
  • Hamstrings
  • Glutes

Secondary Muscle Groups

  • Adductors
  • Calves
  • Lower Back

The air squat primarily targets the muscles of the quadriceps, hamstrings, and glutes, with secondary involvement of the adductors, calves, and lower back muscles for stability and support.

How To Do A Air Squat

Master the air squat with this step-by-step guide, focusing on proper form, range of motion, and muscle engagement.

  1. Starting Position

    Stand with feet shoulder-width apart, toes slightly turned out, arms at sides or extended in front for balance.

  2. Squat Descent

    Initiate the squat by bending the knees and hips, pushing the hips back and down as if sitting back into a chair.

  3. Depth

    Lower the body until the thighs are parallel to the ground or lower, maintaining a neutral spine and keeping the knees in line with the toes.

  4. Squat Ascent

    Press through the heels, extend the hips and knees, and return to the starting position, fully engaging the muscles of the legs and glutes.

Tips

  • Maintain a neutral spine throughout the movement, avoiding excessive rounding or arching of the back.
  • Keep the knees aligned with the toes throughout the squat, avoiding inward collapse or outward rotation.
  • Engage the core muscles to stabilize the spine and support the body during the squat, focusing on maintaining proper alignment and control.

Common Mistakes

  • Allowing the knees to collapse inward or outward during the squat, which can increase the risk of knee injury and compromise proper alignment. Focus on keeping the knees aligned with the toes throughout the movement.
  • Failing to achieve proper depth in the squat, either by not lowering the hips below parallel or by allowing the knees to extend beyond the toes. Focus on achieving full range of motion while maintaining proper form and control.
  • Rounding the back or leaning forward excessively during the squat, which can increase stress on the lower back and reduce activation of the leg muscles. Focus on maintaining a neutral spine and upright torso throughout the movement.

ScalingOptions

  • Perform partial squats or use a higher target, such as a bench or box, to reduce the depth of the squat and focus on mastering the movement pattern.
  • Use assistance from a support or resistance band looped around a sturdy anchor to provide assistance with the squat, especially when first learning the exercise.
  • Focus on tempo and control during the squat, slowing down the descent and ascent phases to maximize time under tension and muscle engagement.

Safety Tips

  • Perform a thorough warm-up to prepare the muscles and joints for the demands of air squats.
  • Listen to your body and avoid pushing through pain or discomfort, especially in the knees, hips, or lower back. Stop immediately if you experience any sharp or shooting pain.
  • Use proper footwear with good arch support and cushioning to provide stability and reduce impact during air squats.
  • Work with a qualified coach or experienced trainer to receive personalized feedback and guidance on form, technique, and progression for air squats.

Leg Day Burnout

Burn out the legs with this high-rep air squat workout.

Equipment you will need

  • None

Steps

  • Perform 5 sets of 20-25 air squats, focusing on maintaining proper form and control throughout each set.
  • Rest for 60-90 seconds between sets, focusing on controlled breathing and active recovery.
  • Finish the workout with a cooldown of stretching and mobility exercises to promote recovery and flexibility.
Lower Body
Squat
Bodyweight
Mobility
air
airsquat
calisthenics
legs
glutes
quads
hamstrings