Air squat
A fundamental bodyweight exercise that targets the entire lower body, particularly the quadriceps, glutes, and hamstrings, to build functional strength and mobility.
Count your Air squat reps with AIFree in your browser — no app, no equipmentHow to Do Air squat
- Stand with your feet shoulder-width apart, toes pointed slightly outward, and arms at your sides.
- Engage your core, keep your chest upright, and initiate the movement by pushing your hips back and bending your knees.
- Lower your body until your thighs are parallel to the floor, or slightly below parallel if your mobility allows.
- Keep your weight distributed evenly through your feet, ensuring your knees track in line with your toes.
- Push through your mid-foot to return to the starting position, fully extending your hips and knees at the top.
Muscles worked
QuadricepsGlutesHamstringsCore
Form tips
- Keep your chest lifted and gaze forward throughout the movement to maintain a neutral spine.
- Drive your knees outward slightly as you descend to prevent them from caving inward.
- Inhale on the way down and exhale as you push back up to the starting position.
Common mistakes
- Allowing the knees to cave inward during the descent or ascent.
- Rounding the lower back at the bottom of the squat due to tight hips or ankles.
- Shifting weight onto the toes, which lifts the heels off the ground and places excessive stress on the knees.
FAQ
How many reps and sets of air squats should I do?
For beginners, start with 3 sets of 10 to 15 repetitions. As your endurance improves, you can increase to 3 to 4 sets of 20 to 25 repetitions.
How deep should I go in an air squat?
Aim to lower your hips until your thighs are at least parallel to the floor. If you have the mobility to go deeper without rounding your lower back, you can lower further.
Why do my heels lift off the ground when I squat?
This is usually caused by tight calves or poor ankle mobility. Focus on keeping your weight centered over your mid-foot and stretch your calves and ankles regularly.
