Air Squat
The air squat is a foundational bodyweight lower body exercise targeting the quads, glutes, and hamstrings. It teaches proper squat mechanics and builds lower body strength, making it the basis for all squat progressions.
How to do it
- Stand with feet shoulder-width apart and toes pointed slightly outward.
- Engage your core and push your hips back as you bend your knees.
- Lower your body until your thighs are at least parallel to the floor.
- Keep your chest tall and your knees tracking over your toes.
- Press through your heels to return to the standing position.
- Repeat for the desired number of repetitions.
Form cues
- Keep your chest upright
- Drive knees outward
- Weight in your heels
- Sit back into your hips
- Maintain a neutral spine
Breathing: Inhale as you lower your body, exhale as you push back up to the start.
Common mistakes
- Heels lifting: reduces stability and shifts load to your toes.
- Knees caving in: places unnecessary stress on the knee joint.
- Rounding your back: compromises spinal alignment and core engagement.
- Half-squatting: limits the range of motion and muscle activation.
Muscles worked
Primary: quads. Secondary: glutes, hamstrings, calves.
Suggested sets & reps
Get fitter
3 sets × 12–15 reps, rest 60 s
Lose weight
3 sets × 15–20 reps, rest 45 s
Build muscle
3–4 sets × 8–12 reps, rest 90 s
Easier, harder & alternatives
Make it harder
Take care if…
- If you feel sharp or shooting pain in your joints, stop immediately and ease off.
- If you have a history of knee or lower back issues, check with a professional before starting.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Should I feel this in my knees?
You should feel the work in your quads and glutes. If you feel sharp pain in your knees, adjust your stance or reduce your depth.
How deep should I squat?
Aim for your thighs to be parallel to the floor. If you cannot reach this depth while keeping your heels down, go as low as your mobility allows.
Can I do these every day?
Yes, but listen to your body. Recovery is when your muscles get stronger, so taking rest days is essential for long-term progress.