Air Squat

The air squat is a bodyweight squat. You lower your hips back and down, then stand back up. It mainly trains your quadriceps and glutes.

Stand with your feet about shoulder-width apart or slightly wider. Turn your toes out a little. Keep your chest up and your weight balanced through the middle of your feet.

Push your hips back and bend your knees at the same time. Lower down until your hips sit below your knees, or as low as you can with good form. Keep your heels on the floor. Drive through your whole foot to stand back up.

Take a breath in and brace your belly before you start the descent. Exhale as you stand. To make it easier, squat to a chair or a box. To make it harder, slow down the lowering phase or pause at the bottom.

Fault: Heels lift off the floor. Fix: Sit your hips back more, keep your weight over the middle of your foot, and work on ankle mobility if needed.

Fault: Knees cave inward. Fix: Push your knees out in line with your toes as you squat down and stand up.

Fault: Lower back rounds at the bottom. Fix: Stop a little higher, keep your chest up, and brace your core throughout the rep.