How To Do Air Squats

Air Squats Exercise

Air Squats is an effective bodyweight leg exercise for building the quadriceps, hamstrings, gluteus muscles and calves. It also works the hips and stretches the lower back.

Air Squats also engage the core muscles to keep the upper body stable and protect the lower back but shifts in body weight.

Air Squats can be used as part of a High Intensity Interval Training or HIIT program to improve your level of conditioning or as a warm up before exercise.

Air Squats Progression & Mobility

  • Assume a shoulder width stance; your feet should be angled out slightly.
  • Tighten your core section and maintain a flat back position.
  • Bend at the hips then descend to the bottom position of the Squat while simultaneously raising your arms overhead.
  • At the bottom position, the crease of your hips must be lower than your knees. The knees should be tracking over your feet.
  • Your arms are in line with your shoulders, lower back and hips. This allows you to keep a strong, flat back position.
  • Squat up by pushing your heels through the floor, extending at the knees then pushing your hips forward to straighten your legs while bringing your arms toward your sides.
  • Repeat the exercise until you have completed the targeted number of reps or time interval.

Faults, Form and Technique

In Air Squats, the most common fault is keeping your arms low at the bottom position of the Squat. This will make you lean forward and lose balance.

Another common fault is squatting with your heels raised. This will place more pressure on your knees and quadriceps muscles.

It will reduce the amount of explosiveness of the exercise as you remove the power of the glutes and hamstrings.

A third common fault is doing Air Squats with your feet close together. This prevents you from going through the full range of motion.

Variations: Jumping Squats, Prisoner Squat

Air Squats