What Are Air Squats

What Are Air Squats?

Air squats are a type of exercise which involves squatting down on your feet while holding onto something like a bar or box. You then push off from one foot with the other leg and jump up into the air. They have been used for centuries in various forms but were popularized by Bruce Lee and others in the 1970’s. Since then they have become very popular among fitness enthusiasts and athletes all over the world.

Benefits Of Air Squats:

They are great for developing strength and power. They also improve balance, coordination, flexibility and agility.

How To Do An Air Squat:

The first step is to get yourself comfortable with the position so you don’t injure yourself when you start doing them. There are several ways to do this. Some people stand on a box or bench. Others sit on a chair.

Still others hold onto something like a wall or floor. Whatever method you choose, it is important that you are comfortable before attempting to perform an air squat.

Step 1 – Stand On A Box Or Bench With Feet Widely Distributed

Stand with your feet wide apart and spread out so that you feel comfortable sitting down into the position.

Step 2 – Lean Forward From The Waist

What Are Air Squats - | MedicalNews.com

Bend from the waist and lean forward in an attempt to get your hands on the floor or bench. Keep your back flat and do not bend it. If this is comfortable for you then move on. If you find this position to be uncomfortable, then either move the hands closer together or find a lower box or bench to stand on.

Step 3 – Sit Back With Hands Behind You

Sit back into a comfortable sitting position. Keep your knees slightly bent and your weight balanced on your “sit bones” or the bottom parts of your buttocks. Your hands should be placed behind you for balance and to prevent you from falling backward.

Practicing this position will give you a great head start when it comes time to do an actual air squat.

Step 4 – Stand Up

Now that you are comfortable in the sitting position, it is time to get up. There are several options here:

a) Push yourself up with your arms. This is not recommended for complete beginners.

What Are Air Squats - at Medical News

b) Stand up by driving your knees forward and upward. This keeps your feet firmly on the ground and gets the most power out of your legs.

c) Use a combination of both these techniques.

Step 5 – Practice Makes Perfect

Now that you are familiar with the basic position it is time to practice. Pick a daily goal like, “I’m going to do 10 air squats before I do anything else in the morning.” As you perform this exercise daily, you will find yourself getting stronger and more comfortable with the exercise.

Step 6 – Add Weight

Once you become comfortable with the exercise you can start adding weight in the form of a dumbbell held between your feet. Be careful when you add weight and do not overdo it. Start light and work your way up slowly. Once you have the technique down with no weight, you can slowly increase the amount of weight that you use.

This is a great way to boost the effectiveness of air squats.

Step 7 – Perform The Air Squat

Once you have completed the steps above you are ready to perform an actual air squat. Stand with your feet slightly wider than shoulder width apart. Point your toes straight ahead and align them with your leg. Keep your knees over your toes as you squat down.

Work on keeping your neck straight, your back straight and aligned, and your chest out. Hold this position for a second or two and then stand up again. That is one repetition.

Sources & references used in this article:

Procedure by J Standard – CHECK FILE is used to check the contents of, 1999 – instruction.monroe.edu

Muscular fatigue in response to different modalities of CrossFit sessions by JL Maté-Muñoz, JH Lougedo, M Barba… – PloS one, 2017 – journals.plos.org

Metabolic and cardiovascular response to the crossfit workout “Cindy”: a pilot study by B Kliszczewicz, RL Snarr, M Esco – J Sport Human Perf, 2014 – researchgate.net

Self-myofascial release effect with foam rolling on recovery after high-intensity interval training by G Laffaye, D Torrinha Da Silva… – Frontiers in Physiology, 2019 – frontiersin.org

Feasibility and associated physical performance outcomes of a high-intensity exercise program for children with autism by KF Kozlowski, C Lopata… – … for Exercise and …, 2020 – shapeamerica.tandfonline.com

The Effects of Acute Caffeine Supplementation on Performance in Trained CrossFit Athletes by JA Stein, M Ramirez, KM Heinrich – Sports, 2019 – mdpi.com

Effects of a pre-and post-workout protein-carbohydrate supplement in trained crossfit individuals by JJ Outlaw, CD Wilborn, AE Smith-Ryan, SE Hayward… – Springerplus, 2014 – Springer