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Exercise Benefits With Proper Form & Technique

Air Squat

through 26 votes
muscles:QuadricepsMuscle, HamstringsMuscle, GlutesMuscle
auxiliary muscles:Lower BackMuscle, AdductorsMuscle, AbductorsMuscle, CalvesMuscle
required:Doable Without Equipment And Weights
fitness level:Normal
exercise type:Strength, Cardio
Variations available (31)
Starting PositionExecution

General and Specifics

  • this variation of the squat is a full body exercise and builds muscles in the core and legs
  • additionally it improves your flexibility and strengthens your circulatory system
  • this fitness exercise is especially appropriate for endurance sports

Starting Position

  • stand upright, look ahead
  • the legs are slightly bent
  • the feet are a bit wider than shoulder width apart
  • turn them outwards a little
  • the hands touch in front of the pelvis or hang down

Correct Execution

  • bend the knees and the hip as much as possible
  • the upper body is tilting forward a bit, keep holding it straight
  • your chest points forward, not down
  • the bottom is push back out
  • at the same time, lift the arms to hold the balance
  • the body weight is on the heels, not on the balls
  • knees and feet point into the same direction
  • the knees - in opposite to the usual squat - protrude the toes a bit
  • put pressure on your heels and stretch out the legs almost fully until you are in the starting position again, the arms hang down
  • do this repeatedly