What it is
A bodyweight squat using both legs with no external load.
Exercise Library
Air Squat
Track air squats by reps, depth quality, and tempo.
Target area
Quads, glutes, hamstrings, calves, hips, and trunk control.
Why it matters
Air squats teach the basic sit-and-stand pattern used in many app workouts.
Step-by-step instructions
Use these cues for app form guide popups and workout-log reminders.
- 1Stand with feet about shoulder width and toes slightly turned out.
- 2Brace gently and reach the hips back while bending the knees.
- 3Lower to a comfortable depth with heels staying down.
- 4Drive through the whole foot to stand tall.
- 5Keep reps smooth and repeatable.
Common mistakes
- Knees collapsing inward.
- Heels lifting off the floor.
- Rounding the back to chase extra depth.
App-friendly short summary
Track air squats by reps, depth quality, and tempo.
Easier version
Use a chair squat to control depth.
Harder version
Use a slower tempo, pause at the bottom, or hold a light weight.
Safety notes
- Use pain-free depth and a stable stance.
- Hold a support if balance is uncertain.
- Stop if knee, hip, or back pain increases.
Beginner terms explained
These definitions match the app form-guide popup language.
Brace
Lightly tighten the midsection as if preparing for a cough while still breathing.
Glutes
The buttock muscles that help extend and stabilize the hips.
Range of motion
The pain-free distance a joint or body part moves during an exercise.