How to Master Air Squats

Squats are a classic in virtually any leg or full body workout. Do you know how to master air squats? We'll go over their benefits and how to do them below.
How to Master Air Squats

Last update: 28 March, 2019

You could almost say that there are as many types of squats as there are trainers in the world. In this article, we’ll tell you everything you need to know to master air squats. While it’s one of the most common exercises, it’s also one of the most challenging ones. So what does it take to master air squats? We’ll take a closer look below.

What’s an air squat?

The air squat is a pillar of cardio. It’s perfect for working on your explosive power as well as your cardio and respiratory endurance. What’s more, it makes your whole lower body stronger, especially your thighs.

Air or bodyweight squats are widely used in CrossFit or HIIT training programs. However, you’ll also see them in typical weight training routines at the gym.

Find out more about: Cardio Training: HIIT vs LISS

To master air squats, you have to take into account that your thighs and glutes will do most of the work. If you feel pain or discomfort in other parts of your body such as your knees or back, you aren’t doing it correctly.

One of the many benefits of doing air squats is how they target and strengthen your legs. It also helps with weight loss, improves your balance, boosts body awareness, and even relieves back pain.

Although squats are a low impact exercise – at least when they’re weightless and don’t require jumping – not everyone can do them. Those with sciatic nerve or knee issues should avoid squats or at least until they get a specialist’s approval.

Woman doing squats outside

How to master air squats

To do squats and get the most out of them, start by keeping your feet shoulder-width apart and pointing forward. Then, when bending your knees, make sure you keep your back straight while facing forward.

Your heels should be planted on the floor. Also, your knees can’t go beyond your toe line. Don’t forget that when you come up, the movement should be slow and measured. Indeed, you should use the strength of your thighs and buttocks to stretch out your legs.

If you’re aiming for an aerial squat, you’ll also have to prevent your shoulders from coming forward. The only part of your body that should move is your lower body.

Steps to master air squats

Pay close attention to the steps below to perform an air squat:

1. Firstly, stand with your legs together and arms to your sides.

2. Then, bring your legs about shoulder-width apart.

3. Bend your knees and lower your glutes, while raising your arms stretched out in front of your torso.

4. Then, keep your back diagonal to the ground (slightly forward) with your shoulders back and head facing forward.

5. Also, your thighs should be parallel to the floor and your knees shouldn’t go over your toes.

6. Hold this pose for a few seconds; try to lower your thighs a little further. Then, return to the “seated” position.

7. Finally, stand up to return to the starting position.

With practice, you can add weight to a squat. Maybe you’ve seen how Olympic weightlifters do it? You don’t have to reach that point, but you could raise a bar over your head following these steps.

Mastering the squat is ideal if you’re an athlete or if you exercise on a normal basis. This is because it requires some effort that an inexperienced person can’t perform – at least not until they practice enough.

Want to know more?: Bulgarian Split Squats

Master air squats

Examples of squat routines

Although you might think it’s an option to lose fat and gain muscle fast, it’s not so simple. Indeed, to achieve results, you’ll have to perform several repetitions and do other aerobic or strength training exercises. Below are some options that include squats.

Routine 1

Start with two minutes of jumping rope, then do 25 push-ups, 25 regular squats, and 25 air squats.

Routine 2

Start with 20 knees to chest, 20 push-ups, and 10 lunges on each leg. Then, finish with 20 air squats.

The challenge is to do the squats faster or with more weight in a period of 30 days. Do you think you can master air squats? Your physical fitness is sure to get a boost. What are you waiting for?

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All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.

  • Duthie, G. M., Young, W. B., & Aitken, D. A. (2002). The acute effects of heavy loads on jump squat performance: An evaluation of the complex and contrast methods of power development. Journal of Strength and Conditioning Research.<0530:TAEOHL>2.0.CO;2

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