What are Air Squats?
Air squats are a type of exercise which involves performing lunges while standing on one’s feet. They have been used since ancient times to increase flexibility and strength. The first recorded use of this exercise was by the Greek gymnast Pericles in 431 BC during the Peloponnesian War (431–404 B.C.).
The name “air squat” comes from the fact that they were performed with the legs elevated off the ground rather than sitting down. The word “squat” derives from the Latin word squatter meaning someone who stands up or sits down.
Benefits of Air Squats:
Air squats improve balance, coordination, core strength and flexibility, and overall fitness levels.
They help prevent injuries such as back pain, knee problems, ankle sprains and more.
Squatting improves posture and helps reduce stress on your knees and ankles.
You can perform them anywhere without any special equipment. You don’t need to buy expensive weights either!
Just get yourself into a comfortable position like lying down or sitting cross legged on the floor. Then just start doing lunges!
It is possible to perform them at any age, with or without weights.
If you don’t have access to a gym or weights, simply squat down as if you were going to sit in a chair but then straighten your legs back out rather than sitting down. That’s one air squat!
There are many different types of lunges you can try too, not just basic squats.
You can hold a 5-10 lb dumbbell in each hand for increased resistance.
You can perform static lunges, walking lunges, running lunges, or curtsy lunges.
You can do forward lunges, side lunges, or backward lunges.
Who shouldn’t do Air Squats:
If you have bad knees or any other kind of leg injury, talk to your doctor before starting an air squat regimen.
If you have a serious back or neck injury, it is best to avoid this exercise.
If you have serious balance issues, it is best to avoid this exercise.
How to do Air Squats:
Stand up straight with your arms stretched out to your sides. Make sure you keep your head up and your feet should be shoulder width apart.
Bend your knees and lower your hips until your thighs are parallel to the floor. Keep your back straight and do not push your knees completely straight.
Also, do not let your knees go past your toes.
Hold the position for a moment and then press back up to a standing position using your legs.
Repeat the exercise 12-20 times in a row. If you need to take a break, make sure to pause for only a moment and then resume once you’re ready.
When you become more fit, you can increase the number of times you do the exercise each time and you can also increase how far your knees are lowered.
Safety tips:
Do not hold your breath while doing this exercise.
If you feel dizzy, sit down and take a break before continuing.
Make sure to keep your knees higher than your feet while performing air squats.
Do not try to push yourself too hard while you’re still getting used to this exercise.
Do not bounce up and down.
Hold the position for a moment at the bottom of the squat and make sure to keep good form.
Keep your back straight, your head up, and your eyes forward. Do not let your knees go past your toes.
Lift with your legs, not your back.
Breathe in when your knees are bent, and breathe out when you press back up.
You can also hold a 5-10 lb dumbbell in each hand for increased resistance.
How to do Curtsy Lunges:
Stand with your feet shoulder width apart. Hold a 5-10 lb dumbbell in each hand for increased resistance.
Step your left foot behind your right leg. Your right foot should be pointing to the side and your left foot should be facing the side as well.
Keep your head up, your back straight, and your shoulders squared forward.
Bend your knees and lower your body until both of your legs are at a 90 degree angle. Press back up and repeat with the opposite leg.
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