Air squats, which is also known as bodyweight squats, are commonly made use of in training programmes such as CrossFit and workout routines. They are only done making use of your own body weight, while regular squats may make use of additional weights instead. You should feel the squat in your thighs as well as in your glutes.
Watch Your Form
Before performing air squats, be sure to stretch and also warm up:
- Stand up tall with your feet aligned shoulder-width apart, toes pointed slightly outwards.
- Engage your core muscles and pull shoulder blades together slightly in order to push out your chest.
- Squat back as if you are about to sit down in a chair. Make sure that you keep your weight in your heels so you don’t lean forward. Your hips should move down and back.
- Ensure your lower back curve is maintained. Keep your heels flat on the floor during the entire exercise. Your hips will descend lower than your knees. (The eventual goal is for you to touch your glutes onto the backs of your calves.)
- Make sure that you hold for a few seconds and then rise up by pushing through heels and utilising glutes to return up to a standing position.
Pay close attention to maintaining correct form, even if that means you need to move slowly. When doing an air squat, you’ll want to remember these tips:
- Your knees should never go out past your toes.
- Angle your toes slightly outwards (while still keeping them mostly straight) to prevent knee pain.
- Your back should not be rounded.
- Don’t drop your shoulders forward. Your upper body needs to stay still, and only your lower body need to move.
- Keep your eyes fixed on a point that is directly in front of you in order to keep your chest lifted.
- Make sure that you keep all your weight in your heels in order to keep yourself from pitching forward.
Watch Out For These Points
When you do air squats, you need to feel the move in your thighs and glutes. If you’re feeling pain somewhere else that means you need in order to correct your form. If air squats trigger pain in your knees, that means you’re either going too low or not using correct form. It could mean you’re putting more weight towards your toes than your heels. If you are suffering from niggling lower back pain during or after doing air squats, that could mean you’re leaning your chest forwards too much. Avoid leaning forward when doing this move.
Air Squats Are Most Effective When Integrated Into A Full Workout Routine
In order to mix cardio and full-body strength training include four rounds of:
- Running 200 metres
- 25 push-ups
- 25 sit-ups
- 25 air squats
Some individuals perform squat challenges as a way of building strength and endurance. One 30-day squat challenge, for example, incorporates air squats with other variations, like sumo squats and jump squats. Rest days are included.
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