Legs
Squats without weights Air Squat
Stand with feet shoulder-width apart, toes slightly turned out, chest up, and core braced. Initiate the movement by pushing your hips back and bending your knees simultaneously.
- Equipment
- No Equipment
- Difficulty
- Beginner
- Focus Area
- Legs
- Injury risk
- Moderate
Primary muscles
- quadriceps
- gluteus maximus
Secondary muscles
- hamstrings
- adductor magnus
- erector spinae
- rectus abdominis
Target muscles
- legs
- glutes
- core
How to perform
- 1
Stand with feet shoulder-width apart, toes slightly turned out, chest up, and core braced.
- 2
Initiate the movement by pushing your hips back and bending your knees simultaneously.
- 3
Lower your body as if sitting into a chair, keeping your chest lifted and spine neutral.
- 4
Descend until your thighs are at least parallel to the floor, or as deep as comfortable while maintaining good form.
- 5
Drive through your heels and midfoot, squeezing your glutes to return to the starting standing position.
Safety & form
Train smart. Read these notes before adding heavy load.
