Air Squat
- Beginner
- Home
- Calisthenics
- Functional
The air squat stands you with your feet shoulder-width and toes slightly out, then reaches your arms forward as you squat until your thighs are about parallel to the floor. With no added load, it trains the quads and glutes purely through your own bodyweight. Beginners use it at home or in calisthenics and functional training, as a warmup, main lift or finisher.
- Muscles
- Quads, Glutes
- Equipment
- Bodyweight
- Logged as
- Reps
How to
- Stand with your feet shoulder-width, toes slightly out.
- Reach your arms forward and squat down, chest up.
- Lower until your thighs are about parallel to the floor.
- Drive through your whole foot back to standing.
Form cues
- Track your knees over your toes going down.
- Keep your heels rooted through the whole squat.
- Lower slowly and control the last few inches.
Common mistakes
- Knees collapse inward on the way down. Push your knees out in line with your feet.
- Heels lift off the ground at the bottom. Keep your whole foot pressed into the floor.
- The chest drops forward at the bottom. Keep your chest lifted through the deepest point.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
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