Air Squat
Basic unweighted squat for quads and glutes.
- Primary muscleQuads
- Also worksGlutes
- EquipmentBodyweight
- TypeCompound
- MovementSquat
- LevelBeginner
- Quads
- Glutes
- Bodyweight
How to do the Air Squat
4 steps, in the order you do them.
- Stand with your feet shoulder-width apart and your toes turned slightly out.
- Bring your arms forward as a counterweight and lower by bending your hips and knees at the same time.
- Lower until your thighs are parallel to the floor or deeper, with your heels down and your chest up.
- Stand up by pushing the floor with your whole foot.
Muscles worked
Common Air Squat mistakes
What goes wrong most often when you do the Air Squat, and how to fix it.
Your heels lift at the bottom.
Shift your weight to the middle of your foot. If your heels come up, widen your stance a little and turn your toes out.
You only go halfway down and never reach parallel.
Lower until your hip crease is level with your knees. Use a chair as a reference.
Your arms drop as you descend and you fall backward.
Reach your arms out in front at shoulder height as a counterweight while you lower.
Alternatives to the Air Squat
They work the quads with other equipment, including options for training at home.
Sets and reps
This is how Mobbe routines program it. It appears in 1 of the 36 routines.
- Beginners3 × 15–20
- Rest1:15
| Routine | Level | Sets × reps | Rest |
|---|---|---|---|
| Bodyweight Home 3 Days | Beginner | 3 × 15–20 | 1:15 |
Rest between sets, in minutes.
Log every set and watch your numbers climb.
Mobbe saves every set, shows you your record and builds your full routine. Your first routine is free, with no limits.
Routines that include the Air Squat
See all routines →More quads exercises
Belt SquatQuads · Machine
Dumbbell Goblet SquatQuads · Dumbbells and kettlebell
Bodyweight Sissy SquatQuads · Bodyweight
Front SquatQuads · Barbell and rack
Frequently asked questions
What muscles does the Air Squat work?
The Air Squat works mainly the quads. It also works the glutes.
How many sets and reps should I do?
In Mobbe routines the most common is 3 sets of 15 to 20 reps with 1 minute and 15 seconds of rest.
Which routines include the Air Squat?
It appears in 1 of the 36 Mobbe routines, such as Bodyweight Home 3 Days.