How To Do & Muscles Worked

air squat

The squat is one of the most effective exercises because it is so functional. Getting in and out of a chair, car, or couch are all basically squat motions. And it’s an effective compound exercise that works the entire lower body.

  • Easy
  • Moderate
  • Challenging

Which Muscles Are Worked?

Diagram of primary and secondary muscles worked from Air squat

Secondary Muscles


Exercise Type

Bodyweight icon

How to do air squat Properly

Step by Step Guide

Begin standing with the feet in a comfortable squat stance, toes turned out, and your hands clasped in front of you.

Lower the hips down and back as you squat down until your hips are below your knees. Be sure to push both knees outward away from each other. At the same time, straighten the arms back behind you.

Then reverse the motion as you stand back upright, straightening both legs completely and returning the hands together.

Repeat for the desired repetitions.

Common Mistakes

A common mistake is squatting straight down instead of sitting back into the squat. Pretend as if you’re sitting onto a chair behind you and shift the weight into your heels to more evenly strengthen your entire lower body. Also, press those knees outward in the wide stance to fire the glutes and get deeper range of motion with the squat.


Animation of how to do Air squat