Air Squat
BWBodyweightStrength
The air squat is a fundamental bodyweight exercise that involves lowering your body by bending at the hips and knees until your thighs are parallel to the ground, then driving back up to standing. Its primary purpose is to build lower-body strength, endurance, and mobility without any equipment. It mainly targets the quads, with secondary engagement of the glutes and posterior thighs, making it ideal for beginners, athletes, or anyone improving functional movement patterns.
How to Perform Air Squat
- 1Stand tall with your feet positioned shoulder-width apart, toes turned slightly outward for stability, and your arms hanging naturally at your sides or extended forward at shoulder height with palms facing down to help with balance. Engage your core by pulling your belly button toward your spine, keep your chest lifted and proud, and maintain a neutral spine with your gaze forward. Inhale deeply through your nose as you initiate the squat by pushing your hips back like sitting into an imaginary chair, bending your knees to track in line with your toes while lowering your body until your hip crease drops just below your knees—thighs ideally parallel to the ground. Exhale forcefully through your mouth as you drive through your mid-foot and heels to stand explosively, fully extending your hips and knees at the top without locking out your knees. Squeeze your glutes at the peak for full activation. Key form cues include keeping your knees from caving inward, shins staying mostly vertical, and weight balanced over your whole foot. Avoid common mistakes like rounding your lower back, which strains the spine; letting heels lift off the ground, shifting balance forward; or only partially descending, reducing quad and glute engagement. Perform controlled reps to build strength safely.