Legs
air-squat
Stand with feet shoulder-width apart, toes slightly turned out, chest lifted. Initiate the movement by pushing your hips back as if sitting in a chair, bending your knees.
- Equipment
- No Equipment
- Difficulty
- Beginner
- Focus Area
- Legs
- Injury risk
- Moderate
Primary muscles
- quadriceps
- gluteus maximus
Secondary muscles
- hamstrings
- erector spinae
- rectus abdominis
- obliques
Target muscles
- legs
- glutes
- abs
How to perform
- 1
Stand with feet shoulder-width apart, toes slightly turned out, chest lifted.
- 2
Initiate the movement by pushing your hips back as if sitting in a chair, bending your knees.
- 3
Lower your body, keeping your chest up and spine neutral, until your thighs are at least parallel to the floor.
- 4
Ensure your knees track in line with your toes and do not cave inward.
- 5
Drive through your heels, squeezing your glutes, to return to the starting standing position.
- 6
Fully extend hips and knees at the top without hyperextending.
Safety & form
Train smart. Read these notes before adding heavy load.
