Air Squat

Air Squat


This exercise involves standing with feet shoulder-width apart and squatting down until the thighs are parallel to the ground, then standing back up. It primarily works the muscles in the legs and glutes.

Muscle Group

Equipment Required

Air Squat Instructions

  1. Stand with your feet shoulder-width apart and your toes pointing slightly outward.
  2. Engage your core and keep your chest up as you lower your hips down and back as if you were sitting in a chair.
  3. Lower yourself until your thighs are parallel to the ground or as low as you can go while maintaining proper form.
  4. Pause briefly at the bottom of the squat before pushing through your heels to stand back up to the starting position.
  5. Repeat for the desired number of repetitions.

Air Squat Form & Visual

Air Squat

Air Squat Benefits

  • Strengthens the back muscles, particularly the latissimus dorsi
  • Improves posture and spinal alignment
  • Increases upper body strength and endurance
  • Targets multiple muscle groups, including the shoulders and biceps
  • Can be modified for different fitness levels and goals
  • Helps prevent injuries by strengthening the muscles that support the spine

Air Squat Muscles Worked

  • Quadriceps
  • Glutes
  • Hamstrings
  • Calves
  • Core

Air Squat Variations & Alternatives

  • Jump squat
  • Sumo squat
  • Pistol squat
  • Wall squat
  • Goblet squat