What muscles does Air Squat work?

Air Squat primarily targets the Quads. Secondary muscles worked include the Glutes, Posterior thighs.

What equipment do I need for Air Squat?

Air Squat is a bodyweight exercise. No additional equipment is required, though you may add resistance for progression.

How do I perform Air Squat correctly?

Air Squat is performed in 1 steps. Start by: Stand 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. See the full step-by-step instructions above for complete form guidance.

What type of exercise is Air Squat?

Air Squat is a strength training exercise designed to build muscle and increase force production. It primarily works the Quads.

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.