Air Squat

The squat is one of the best-known exercises for the legs. It is a compound exercise; an exercise that involves multiple joints and muscle groups. This is evident from the long list of muscles involved, as listed above.

There can be many differences in the way the squat is performed, such as with or without added weight, the type of weight, and where this weight is placed. With the air squat, only body weight is used as resistance. The air squat is a good exercise for mastering the execution of the squat before progressing to squats with added resistance.

Air squat execution

1
Stand with your feet approximately shoulder-width apart.
2
Keep your arms crossed in front of your chest or extend your arms forward*.
3
Lower yourself slowly as if you are sitting on a chair that could be pulled away at any moment.
4
Finish at the point where the (top of the) legs are parallel to the floor.
5
Push yourself up by pressing your feet forcefully into the floor

Air squat

Muscles involved:

Legs:

Quadriceps (vastus lateralis, vastus medialis, vastus intermedius, and rectus femoris)
Hamstrings

Glutes:

Gluteus maximus, medius, and minimus

Pelvis:

Iliacus (hip flexor)
Psoas major (hip flexor)

Calves:

Gastrocnemius
Soleus

Abdominals:

Rectus abdominis (rectus abdominis muscle)
External oblique (external oblique abdominal muscle)
Internal oblique (internal oblique abdominal muscle)
Transversus abdominis (transverse abdominal muscle, 'corset muscle')

Lower back and spine:

Erector spinae
Lumbar multifidus
Quadratus lumborum

Air squat technique

There is much discussion about the correct technical execution of the different forms of squatting . Many studies have examined the involvement of different muscles and the load on different joints.

How deep should you squat and how wide should your feet be? How far forward do you bend from the hips and lower back? For weightlifters, there are rules that answer some of these questions. In other cases, however, the purpose of the squat and the dimensions and mobility of the person performing it can result in different executions.

A coach should be able to explain which execution is most suitable for you. At fitsociety.nl you can find several articles that discuss this in detail. For good background knowledge about the execution, we therefore recommend these articles.

Squatting with long legs

Five common mistakes during squatting

Weightlifting shoes: Benefits when squatting

Squatting: Knees past the toes?

Squat for women