Unlock the Power of Your Lower Body with the Air Squat

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If you’ve been searching for an effective way to strengthen your legs, glutes, and core without using any fancy equipment, look no further than the humble air squat. This foundational movement is one of the most natural and safe exercises you can perform, and it offers a multitude of benefits for your fitness and overall health. Proper technique is the key to unlocking these benefits, ensuring that you’re working your muscles effectively and safely. With a few simple steps, you can master the art of the air squat and reap the rewards of this powerful movement.

The Perfect Air Squat in 5 Simple Steps

  1. Start with your feet shoulder-width apart: Plant your feet firmly on the ground, with your toes pointed slightly outward.
  2. Engage your core: Tighten your abdominal muscles, drawing your belly button towards your spine, while keeping your chest up and shoulders back.
  3. Initiate the squat: Push your hips back and down, as if you’re about to sit in a chair. Imagine you’re spreading the floor apart with your feet.
  4. Keep your knees in line with your toes: As you lower, ensure your knees are tracking over your toes and not caving inward.
  5. Go as low as your mobility allows: Descend until your thighs are parallel to the ground or lower, then drive through your heels to stand back up, fully extending your hips at the top.

The Risks of Incorrect Air Squat Form

  • Knee pain: Letting your knees cave inwards can put unnecessary strain on your knee joints, increasing the risk of injury.
  • Lower back discomfort: Not engaging your core or rounding your back during the squat can lead to lower back pain and discomfort.
  • Decreased strength gains: Incorrect form can also hinder your progress, as you won’t be effectively targeting the intended muscles.

How to Get Started With Air Squats

Ready to put your newfound knowledge into practice? Here’s a simple workout to help you get started with air squats:

Beginner Air Squat Workout:

  1. Warm up with 3 minutes of light jogging or jumping jacks.
  2. Perform 3 sets of 10-12 air squats, focusing on your form.
  3. Rest for 30 seconds between each set.
  4. Finish with a 2-minute cool down, including stretching your quads, hamstrings, and hip flexors.

If you’re an intermediate-level athlete, you’re likely familiar with the basics of the air squat and ready for a more challenging workout. Here’s a sample intermediate-level air squat workout that includes added intensity and volume:

Intermediate Air Squat Workout:


  1. 5 minutes of light jogging or brisk walking
  2. 3 sets of 10 leg swings (each leg)
  3. 3 sets of 10 dynamic lunges (each leg)
  4. 3 sets of 10 hip circles (each direction)


  1. Air Squat Tabata: 8 rounds of 20 seconds of air squats, followed by 10 seconds of rest.
  2. 5 Sets of Air Squat Holds: Perform a set of 15 air squats, and on the last rep, hold the bottom position for 15 seconds. Rest for 45 seconds between sets.
  3. 3 Sets of Plyometric Box Jumps: Do 12 box jumps (choose a height that challenges you but allows you to maintain proper form), focusing on explosive power. Rest for 30 seconds between sets.
  4. 3 Sets of Air Squat to Broad Jump: Perform a set of 10 air squats, followed immediately by 10 broad jumps. Rest for 45 seconds between sets.

Cool Down:

  1. 2-3 minutes of slow walking to lower your heart rate
  2. Stretch your quads, hamstrings, hip flexors, and calves for at least 30 seconds each.
  3. Foam roll your thighs and calves to help with muscle recovery.

Note: Make sure to perform each exercise with proper form to avoid injury and get the most benefit from the workout. If you’re unsure about your form or if this workout is appropriate for your fitness level, consult with a fitness professional or personal trainer.

Unleash the Power of Air Squats in Your Fitness Routine

The air squat is a versatile and effective exercise that can be performed by anyone, regardless of their fitness level. By following the correct technique, you’ll be able to strengthen your lower body, improve your mobility, and reduce the risk of injuries. Whether you’re new to fitness or an experienced athlete, the air squat can be a valuable addition to your training routine.

Ready to take your air squat technique to the next level? At ResoluteFIT, our expert coaches are here to help you master the air squat and other functional movements, so you can move better, feel stronger, and live a healthier life. Don’t miss out on the opportunity to learn from the best – book your Free No-Sweat Intro now by clicking here!

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