Air Split Squat

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The Air split squat workout is a bodyweight exercise that primarily targets the quadriceps.

It involves standing with one foot forward and the other foot behind, then lowering the back knee towards the ground.

This workout effectively engages the quads by using bodyweight as resistance, without putting excessive strain on secondary muscles.

Stand with your feet shoulder-width apart, toes pointing forward.
Take a big step forward with your right foot, keeping your weight on your left foot.
Bend your left knee and lower your body towards the ground, keeping your right foot elevated.
Lower your body until your left thigh is parallel to the ground, ensuring your knee does not go past your toes.
Push through your left heel to return to the starting position.
Repeat the movement with your left foot forward, alternating legs for each repetition.

Stand with your feet hip-width apart and extend one leg forward, keeping it off the ground.
Lower your body down into a squat position, ensuring your front knee is directly above your ankle.
Focus on engaging your quads by pushing through your front heel to stand back up.
Keep your core tight and maintain a neutral spine throughout the exercise.
Start with a shallow range of motion and gradually increase it as you build strength and stability.
Remember to breathe consistently and avoid locking your knees at the top of the movement.