Air Squats

Beginner Level of Difficulty

The air squat is a beginner level lower body exercise that targets the glutes ad quads.


Picture of Glutes


Gluteal Muscles (Glutes) are one of the strongest muscles in the body and are the connecting point between your legs and back muscles. Glutes are used in a variety of actions from moving the leg to extending and rotating the hip, as well as extending and rotating the trunk of the body.

Picture of Quadriceps


The quadriceps (quads) are a group of four muscles on the front of the thigh. They allow your knee to straighten and provide stability when standing. Your quads are the most important muscle group for maintaining the ability to stand and to walk independently.

Exercise Instructions

air squats - step 1

Step 1

Start with your feet a little wider than your hips and your feet turned outward slightly. Pull your shoulders down and keep your lower back flat.

air squats - step 2

Step 2

Squat down below the knee putting most of your body weight on to your heels. Make sure your back stays flat at the bottom and your knees track over your toes.

air squats - step 3

Step 3

Stand back up to the starting position by pressing through your heel and driving with your glutes.