How to do Air Squats

Authored by Fitbod

About Air Squats

Sets Logged
4,602,496
Popularity Rank
25th
Difficulty
Beginner
Quads Strength
98 mSCORE 7th
Equipment Required
    Bodyweight-only
Primary Muscles
Secondary Muscles

Instructions: How To

Air Squats are a bodyweight variation of Squats. Like other variations, this is a compound exercise that primarily targets the quadriceps. Without any added resistance this is easily one of the most beginner friendly exercises out there. It’s a great way to start building strength, and working your way towards more advanced variations.

  1. Begin by placing your feet just outside shoulder-width apart and slightly angled outward.
  2. Keep your weight evenly distributed through your feet throughout the exercise.
  3. Begin to descend by reaching your hips slightly back.
  4. Your knees should track outward over your second toe and slightly forward as you descend while keeping your core braced to avoid any rounding in the spine.
  5. You should continue to descend to a deep enough depth that allows your spine to remain neutral before extending your hips and knees back to the starting position.

Common Mistakes

  • Weak Hip Hinge

    The hip hinge is a crucial part of the squat. Make sure you’re dropping your hips back first, and then bending your knees to drop into your squat. The same is true on the way up. Make sure you’re driving your hips forward, not just extending your legs.

  • Knees Caving In

    Always make sure that your knees are tracking over your toes. Allowing your knees to cave inward places a ton of stress on them, and increases your risk of injury. If you're struggling with your knees caving in, focus on keeping your weight evenly distributed throughout your foot.

Sets & Reps: How many to do

Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

  • beginner
    3
    sets
    9
    reps
    1 Set Max
    10
    reps
  • intermediate
    4
    sets
    9
    reps
    11
    reps
  • advanced
    4
    sets
    10
    reps
    12
    reps

Enter your stats to calculate your Sets & Reps