Air Squat

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

By using only bodyweight, the exercise engages the quads without overstating the effect on auxiliary muscles.

The workout involves standing with feet shoulder-width apart, then squatting down until thighs are parallel to the ground.

It is an effective way to strengthen and tone the quads, while also improving lower body stability and mobility.

Stand with your feet shoulder-width apart, toes pointed slightly outward.
Extend your arms in front of you, parallel to the ground.
Lower your body by bending at the hips and knees, keeping your chest up and your back straight.
Continue lowering until your thighs are parallel to the ground, or as low as you can comfortably go.
Pause briefly at the bottom of the squat.
Push through your heels to return to the starting position, extending your hips and knees.
Repeat the movement for the desired number of repetitions.

Focus on your form: Start by standing with your feet shoulder-width apart, toes slightly turned out. Keep your chest up, shoulders back, and engage your core throughout the exercise. This will help you maintain proper alignment and maximize quad engagement.
Control your descent: As you lower into the squat, imagine sitting back into an imaginary chair. Keep your weight on your heels and your knees tracking in line with your toes. Avoid letting your knees cave inwards or extending too far forward, as this can put unnecessary strain on your quads.
Drive through your heels: As you push back up to the starting position, focus on driving through your heels. This will help activate your quads and glutes more effectively. Imagine pushing the ground away from you as you rise, maintaining control and stability throughout the movement.
Engage your quads: To further engage your quads, squeeze them at the top of the squat. This is known as the peak contraction and helps to strengthen and tone the muscles. Visualize your quads working hard as you squeeze them, feeling the burn and embracing the challenge.
Gradually increase intensity: As a beginner, it’s important to start with bodyweight squats and gradually increase the intensity over time. This can be done by adding weights, using resistance bands, or trying different squat variations.