Half Air Squats
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Half air squats are a bodyweight strength exercise involving a partial squat to parallel or just above, where you lower your hips halfway down before driving back up through your heels. The primary purpose is to build quad strength, improve lower body power, and enhance squat form for beginners. They mainly target the quads, with secondary engagement of the glutes and posterior thighs, making them ideal for novices, warm-ups, or those rehabbing from injury using no equipment.
How to Perform Half Air Squats
- 1Stand with feet shoulder-width apart, toes slightly turned out, arms extended forward at shoulder height for balance.
- 2Engage your core and keep chest up, gaze forward.
- 3Inhale as you bend knees and hinge at hips to lower your body until thighs are parallel to the ground (or halfway for half squats).
- 4Keep knees tracking over toes, weight in mid-foot to heels.
- 5Exhale as you drive through heels to stand back up, fully extending hips and knees.
- 6Squeeze glutes at the top without locking knees.
- 7Key form tips: Maintain neutral spine—avoid rounding back or letting knees cave in. Use controlled tempo; common mistake is squatting too low or fast, reducing quad focus and risking knee strain. Perform 3 sets of 10-15 reps.