Air Squat

Air Squat

Julie Lohre performs the most popular bodyweight exercise, the Air Squat

What is an air squat?

Air squats, more commonly known as bodyweight squats, are often used in training programs like CrossFit and other plyometric workout routines. They are done using only your own body weight, while regular squats may use additional weights instead with use of barbells or dumbells. The air squats target your thighs and glutes.

To do an air squat:
– Keep your feet at shoulder width apart and pointed straight ahead.
– When squatting, your hips will move down and back.
– Your lumbar curve should be maintained, and your heels should stay flat on the floor the entire time.
– In air squats, your hips may descend lower than your knees.

In both air and regular weighted squats, when rising from the squat position you will want to drive up (push up) through the heels, using the glutes to return to the standing position.

How to do air squats: Proper form and safety

Like all exercises, you should always use the proper form when doing air squats so that you get the full benefits and don’t injure yourself. This means stretching and warming up first.

When doing an air squat:
– Your knees should not go past your toes.
– Your back should not round out.
– You should not drop your shoulders forward. Your lower body should be the only part of you moving.
– Keep your eyes up on the wall ahead of you. This will keep your chest lifted.

If you feel joint pain in your knees, you are either going too low or not using the correct form. In many instances, knee pain comes as a result of putting your weight more towards your toes instead of the back of your heels. You may also feel pain if your feet aren’t turned outwards at a slight angle.

If you experience back pain, this likely comes from inadvertently leaning your chest forward too much while doing squats, putting strain on your lower back.