Air Squat

  • Area Served: Northern California
  • docs to perform:Guarav Abbi

Air Squat

The air squat is a total body workout that aims to strengthen your calves, thighs, glutes and ankles. It is essentially a squat performed to build up core power in your lower body, and it is beneficial for increasing both your heart rate and bettering oxygen circulation.

This exercise doesn’t require any equipment so you can do it anytime, anywhere, and it is easy and fast to do for those who do not have much time to exercise. Air squats use your own weight to build strength in joints and tendons in your legs. To step up the difficulty, increase the number of repetitions. Air squats are also a good injury preventative exercise because h3 muscles and joints can prevent future injury.

To perform an air squat correctly, spread your legs wider than your hip width apart, then go into a squat position by sitting down while keeping your knees over your toes. Swing your arms forward to maintain balance. Go back to your starting position and repeat.


Air squats primarily affect your glutes (the muscles at your buttocks), your hamstrings (the muscles at the back of your thighs), your quadriceps (the muscles at the front of your thighs) and your calves (the muscles on the back of your lower leg).

The exercise builds core strength as well as strengthens leg muscles and joints, making them more balanced and flexible for easy mobility. Air squats also firm gluteal muscles, often alleviating lower back pain for sufferers. For added benefit, use air squats to maintain heart health. Achieving your target heart rate through exercises like air squats has many benefits beyond strength and physique.

Sets and Repetitions

Start with 25 repetitions. If that feels too easy, step it up to 50. Overdoing the exercise can lead to leg muscle strain so listen to your body. If you become fatigued, take a break. For those who are more advanced, 250 repetitions can provide a more challenging workout.

Top Performance Metrics

Athletes can complete 500 repetitions of the air squat in an average of 10 to 15 minutes. Others maximize the exercise to 1000 repetitions, completing the exercise within 20 to 25 minutes.

Related Movements

Certain exercises are complementary to air squat in order to attain the best physical workout and to see rapid improvements in the body. Add repetitions of the calf raise, the cambered squat, bar squats, burpees and overhead squats to round out your workout. Remember, the cambered squat, bar squats and overhead squat are for the experts or for those who are familiarized with lifting bars and should not be attempted by beginners without support.

Related Foods

That old saying exists for a reason—“you are what you eat.” Be aware of what you put in your body; exercise alone doesn’t create the physique you crave. Drinking more than a liter of water each day helps toxins leave he body when you sweat. A chicken sandwich, specifically chicken breast with no mayo or with fat-free mayo, can be eaten an hour before doing the exercise for a protein kick. At the same time, decrease carb and red meat intake to increase the efficiency of this exercise.

Celebrity Use

Most celebrities are ardent about getting their bodies fit for a healthy lifestyle. Christina Milian, does squats for 20 minutes six days per week. Daniel Dae Kim does squats five times a week.

Functional Use

After completing a series of air squats, people often find they can run faster and have increased mobility. Better posture while walking and in running gets instilled in your body since squatting improves your body’s form. You may also notice that your legs are gaining muscle mass. Overall, the whole body should experience a reduction body fat and an increase in muscle tone.

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