How To Do Air Squats

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Air squats are a great component of workouts that you can do anywhere and without equipment. You only need proper form and this tutorial.

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Air Squats | the Simplest Tutorial Yet

Click here to jump to the infographic.

Step 1: Fix Your Standing Position

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Stand up straight with your feet shoulder-width apart, pointing your toes outward.

Step 2:  Keep Your Back Straight

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Roll your shoulders back and keep your shoulder blades close together. Puff out your chest, keeping your back straight.

Step 3: Keep Your Feet Flat on the Floor

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Press your heels toward the floor, using them to absorb your weight. This will also help you keep your back straight and maintain your lumbar curve, keeping you stable as you bend down.

Step 4: Keep Your Eyes Forward

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Keep looking straight ahead as you dip down.

Step 5: Bend Down Into an Air Squat

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Lower yourself with your hips sinking slightly lower than your knees. Make sure your shoulders don't go past your knees. Your upper body should remain still.


Step 6: Arms Forward

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Keep your arms forward, fingertips pointing outward. You may also keep your arms bent in front of your chest, clasping your hands together. Go with whichever position is more comfortable with you.

Step 7: Sustain Your Air Squat for a Moment

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Hold your squat position for a few seconds before returning to your starting position, still maintaining a still upper body. Go up slowly. Rather than speed, it's maintaining proper posture and engaging the correct muscle groups that will render this workout effective.

Don’t forget to download, save, or share this handy infographic for reference whenever you're doing air squats:

How to do Air Squats MG scaled

Air squats employ your glutes, so you shouldn't feel any muscle burden on your back, knees, and ankles.

Back pain could mean you're bending your lumbar curve too much.

If you're feeling any pain in your knees, it may be because you're not pressing your weight on your heels enough. If you're relying on your knees to move up and down, your shoulders may be exceeding your knees.

Ankle pain could occur if your toes aren't pointed outward and your feet are positioned awkwardly.

The first step to executing air squats is knowing how to do it right. Now that we've got that covered, exercise both power and willpower to achieve those gains.


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