Air squats are a basic exercise that strengthens the muscles of the legs, including the quadriceps, glutes, and hamstrings. Additionally, squats improve core stability and hip mobility. This exercise can be performed anywhere and does not require any additional equipment.
Step by step guide:
- Stand with your feet shoulder-width apart and your toes slightly pointing outwards.
- Keep your chest up, shoulders back, and core engaged.
- Initiate the movement by bending your knees and hips, as if you are sitting down on an invisible chair.
- Lower yourself until your thighs are parallel to the ground, ensuring that your knees do not go beyond your toes.
- Push through your heels to return to the starting position, keeping your core tight throughout the movement.
- Repeat the exercise for the desired number of repetitions.
Tips
Keep the weight in your heels and avoid letting your knees cave inwards during the movement. Control the descent and ensure that your back remains straight at all times. If you have mobility issues, you can use a chair or box behind you to help perfect your technique.
Benefits
Squats strengthen the major muscles of the legs, improve core stability, and increase hip mobility. Additionally, this exercise can improve posture and help burn calories, making it effective for both muscle building and weight loss.
Prevention
When performing squats, it is important to avoid allowing your knees to go beyond your toes, as this can place stress on the joints and lead to injury. Additionally, ensure you maintain proper posture, with a straight back and engaged core, to prevent lower back injuries. If you experience pain in your knees or back, stop the exercise and reassess your technique.
