Conditioning · Squat · Bodyweight
Air Squat
Air Squat is a conditioning exercise with your bodyweight that mainly works the quads, with help from the glutes and adductors.
How to do it
- Feet shoulder-width, weight on the whole foot
- Arms forward as you sit down
- Hip crease below the knee, chest up
- Stand all the way up and open the hips
In Sets Ahead
Sets Ahead starts you on 3 sets of 10–20 reps with 1:30 rest. When every set reaches 20 reps, add 2.5 kg, or 5 lb if you train in pounds of extra weight, or keep adding reps.
Muscles worked
Mainly
- Quads
Also
- Glutes
- Adductors
Joints it loads
- Knee a lot
- Hip some
With an injury here, the app warns you before this exercise.
Log it in Sets Ahead
Sets Ahead works out your next set of air squat, and every other lift, from your own numbers.
Test it before releaseSimilar exercises
The same movement, done another way: what the app suggests when you swap.