Air Squat: A Beginner’s Guide

Instruction

1. Starting Position:

   • Stand with your feet slightly wider than shoulder-width apart.
   • Point your toes slightly outward (about 10-20 degrees).
   • Keep your chest lifted, shoulders back, and core tight.
   • Maintain a neutral spine (don't over-arch or round your back).
   • Keep your arms straight out in front of you for balance or place them on your hips.

2. Initiating the Squat:

   • Begin by pushing your hips back as if you’re sitting down on a chair.
   • At the same time, bend your knees and lower your body.
   • Keep your weight on your heels and make sure your knees track in line with your toes (don’t let them cave inward).
   • Keep your chest lifted, and your eyes focused straight ahead or slightly up.
   • Drop your hips until your thighs are parallel to the ground (or lower if you have the mobility).

3. Depth:

   • Ideally, aim for your hips to go below your knees, which is often called "breaking parallel."
   • The deeper you go, the more muscle groups (glutes, hamstrings, quads) you'll activate.
   • However, only go as low as your mobility and form allow to avoid injury.

4. Rising:

   • Push through your heels and mid-foot to begin standing back up.
   • Keep your chest lifted as you rise.
   • Straighten your knees and hips at the top of the squat.
   • Maintain a strong core throughout the movement.

5. End Position:

   • Stand up fully, but avoid locking your knees.
   • Reset before going into the next squat if needed.

Tips

1. Warm-Up and Mobility:

   • Prior to doing air squats, focus on warming up your ankles, hips, and thoracic spine. Tightness in these areas can limit your squat depth and form.

2. Core Engagement:

   • Engage your core before beginning the squat to protect your lower back and maintain stability throughout the movement.

3. Use a Box for Depth Training:

   • If you're having trouble with squat depth, use a box or bench behind you to sit back onto. This can help you find the right position and teach proper hip flexion.

4. Controlled Descent:

   • Lower yourself in a controlled manner rather than dropping quickly. This improves time under tension and can help with muscle activation.

5. Breathing:

   • Breathe in as you descend and exhale forcefully as you push back up to standing. This helps with intra-abdominal pressure and core stability.

6. Mobility Work:

   • If you're having trouble getting low in your squat, spend time working on ankle dorsiflexion and hip flexibility. Regular stretching and foam rolling can improve your range of motion.

7. Progression:

   • If you're new to squatting or need to improve form, consider starting with a squat to a box, or add a small weight (like a medicine ball or kettlebell) to help guide your depth and balance.

8. Feet Position:

   • Some people feel more comfortable with a slightly wider stance (outside of shoulder width). Experiment with different foot placements, but ensure that your knees are tracking in line with your toes.