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The Air Squat


Fitness on 25th

The Air Squat

By Fred Smith, YWCA Fitness on 25th Personal Trainer

Squats are a great compound exercise involving many muscles of the lower body. There are variations of the weighted squat (front squat, back squat, squatting with different objects of weight for example). But, all of us can look for ways to include the squat in its most basic form, the air squat, in our routines. This classic movement has been a staple of exercise routines for as long as people have been working out. It’s been around for a long time for a good reason…it works.

Muscles used:

  • Hamstring muscles (back of leg)
  • Quadriceps muscles (front of leg)
  • Gluteus Maximus (butt or rear)
  • Erector Spinae (lower back)

Starting Position:

Feet should be shoulder width apart with you toes slightly pointed outwards – hip and knees fully extended.

Exercise Movement:

  • Look straight forward with your chest up, start lowering yourself into a squatting position.
  • Allow your knees to take their natural path toward your toes
  • Slightly lean forward at your waist
  • When your thighs reach parallel to the floor, reverse the motion so that you finish in the starting position.

Things to keep in mind:

  • Do not round your back
  • Butt back and down
  • Bulk of weight on your heels
  • You are leaning forward too much if you feel your lower back tightening or strained

If you would like advice on how to incorporate this movement or would like to investigate adding weighted squats to your workout, book a session with one of our personal trainers at Fitness on 25th.