Air Squat (VERSION 2)
- Target muscle
- —
- Equipment
- Body weight
- Body part
- Thighs
- Type
- Strength
The air squat is a bodyweight strength exercise that trains the thighs — mainly the quadriceps — with the glutes and hamstrings working to drive you out of the bottom. It needs no equipment, builds lower-body strength and mobility, and is the foundation for nearly every loaded squat variation.
How to do the Air Squat (VERSION 2)
- 1Stand with your feet roughly shoulder-width apart, toes pointed slightly outward, and let your arms hang at your sides.
- 2Brace your core, lift your chest, and keep your weight balanced over your mid-foot.
- 3Push your hips back and bend your knees to lower yourself, raising your arms forward for balance as you descend.
- 4Lower until your hip crease drops below the top of your knees, keeping your heels flat on the floor.
- 5Keep your knees tracking in line with your toes and your back in a neutral, upright position at the bottom.
- 6Drive through your heels and mid-foot to stand back up, extending your hips and knees together.
- 7Squeeze your glutes at the top and return to the starting position, then repeat for reps.
Form tips
- Keep your heels planted throughout — if they lift, work on ankle mobility or widen your stance slightly.
- Push your knees out toward your toes as you descend to keep them from caving inward.
- Control the descent rather than dropping fast, then stand up with intent for full muscle tension.
- Inhale on the way down and exhale as you drive up to maintain a stable, braced core.
Common mistakes
- Letting the knees collapse inward, which stresses the knee joint and wastes power from the glutes.
- Rounding the lower back at the bottom, which removes tension from the legs and risks back strain.
- Cutting the depth short above parallel, which trains a smaller range and less of the thighs and glutes.
- Shifting weight onto the toes and lifting the heels, which makes the squat unstable and harder on the knees.
Frequently asked questions
What muscles does the air squat work?
It mainly works the thighs, especially the quadriceps, with the glutes and hamstrings assisting to extend your hips and knees as you stand up.
How wide should my stance be for air squats?
Start with your feet about shoulder-width apart and toes turned slightly out. Adjust the width so you can reach full depth with your heels flat and knees tracking over your toes.
Are air squats good for beginners?
Yes. They use only your body weight, teach proper squat mechanics, and let you build leg strength and mobility before adding load with a barbell or dumbbells.
How deep should I squat?
Aim to lower until your hip crease drops below the top of your knees while keeping your heels flat and back neutral. If you can't reach that depth, work within a pain-free range and improve mobility over time.
