Air squats, also known as bodyweight squats, are common in training programs like CrossFit and workout routines. You should feel the squat in your thighs and in your glutes.

Air squats are only done using your own body weight, while regular squats may use additional weights instead.

Air squats involve keeping your feet shoulder-width apart and squatting with your hips moving up and down.

In air squats, your hips will descend lower than your knees.

In both air and regular weighted squats, when rising from the squat position you will want to drive up (push up) through the heels, using the glutes to return to the standing position.

Read on to learn more about air squats, including how to perform them, the possible benefits of air squats, who should avoid them, and more.

Like all exercises, you should always use the proper form when doing air squats so that you get the proper benefits and don’t injure yourself.

This means stretching and warming up first, even if you’re only doing squats.

To perform an air squat:

  1. Keep your feet at shoulder width apart and pointed straight ahead.
  2. Squat down, with your hips moving down and back.
  3. Your lumbar curve should be maintained, and your heels should stay flat on the floor the entire time.
  4. In air squats, your hips will descend lower than your knees.

Proper form for air squats include the following:

  • Your knees should not go past your toes.
  • Your back should not round out.
  • You should not drop your shoulders forward. Your lower body should be the only part of you moving.
  • Keep your eyes up on the wall ahead of you. This will keep your chest lifted.

You may find it beneficial to do squats and other strength training exercises 2 days per week.

Squatting helps to:

  • build leg strength
  • build hip strength
  • increase joint stability due to stronger muscles

Air squats help build both a solid strength foundation and balance in your lower body. They target your hamstrings, quadriceps, and glutes in particular, helping you to add muscle mass in these areas.

Because balance is necessary, air squats can also engage your core.

Air squats are a great way to learn the proper form for squats. Once you’ve mastered them, you may choose to move on to weighted squats.

There are some instances where air squats shouldn’t be used as part of your exercise regimen.

If you’re unable to sink low enough into an air squat, don’t exert yourself to the point of injury. Instead, do what you can, and work your way up to increasing the depth of your squat.

You should avoid deep squats if you have knee pain, knee osteoarthritis, or low back pain.

You should also avoid squats before contacting a doctor if you have sciatica, as the exercise could compress the nerve and irritate symptoms further.

It’s best to contact a doctor for advice before beginning any new exercise routine. They can advise on the suitability of squats and other exercises. They may also refer you to a physical therapist for more support.

Air squats, or bodyweight squats, involve squatting down, moving your hips back and down. Unlike other squats, which may use additional weights, you only use your own body weight.

Possible benefits of air squats include building strength, increasing joint stability, and improving balance. It may be beneficial to do squats and other strength training exercises several times per week.

Speak with your doctor before adding squats to your workout routine, particularly if you have conditions such as knee osteoarthritis or sciatica. Your doctor can advise on the safety of squats, and they can also provide more information about the possible benefits.

You may wish to speak with a physical therapist for support with proper form. A physical therapist can help you create a workout routine that best suits your needs.