Outdoor Air Squats

Beginner Level of Difficulty

The air squat is a lower body exercise that targets the glutes and 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

outdoor air squats - step 1

Step 1

Start in a standing position with your feet slight wider than shoulder width and your hands at your side.

outdoor air squats - step 2

Step 2

Push your hips back and your knees out as you go down into the squat. Make sure your weight is on your heels.

outdoor air squats - step 3

Step 3

Stand back up and fully extend your hips and knees.