Air Squat

The air squat is a squat with no weight. It trains quads, glutes and core, and it is the base for almost every leg exercise you will do at home.

How to do the Air Squat

1. Stand with your feet a little wider than shoulder width, toes turned out slightly.
2. Reach your arms forward and brace your core.
3. Sit down between your knees until your thighs are at least parallel to the floor.
4. Push through the whole foot to stand and lock out your hips.

Common mistakes

• Your knees cave in. Push your knees out in line with your toes and sit between them.
• Your heels lift off the floor. Widen your stance a little or squat only as deep as you can keep your heels down.
• Your chest folds forward. Reach your arms out in front and keep your chest tall.

Equipment and setup

No equipment is needed. For a depth target, squat down to a chair and lightly touch it before you stand.

Without a chair, squat to a depth where your heels stay down and your back stays flat.

Easier and harder versions

Easier: Squat down to a chair, or hold a door frame for balance.

Harder: Pause for two seconds at the bottom or lower for three seconds. Reppy uses a 3-1-1 tempo on its strength days.

Workouts that use the Air Squat

More leg exercises