What is an Air Squat ?
Air squats are one of the most essential and great exercises which can be done at home. Air Squat is similar to a regular squat, but instead of using additional weights, you use only your body weight. Therefore it is also known as bodyweight squats.
This exercise can be done anywhere and is commonly used in training programs like CrossFit and workout routines known as air squat crossfit. It is very helpful to tighten up those booty muscles.
How to do Air Squats?
It is very essential to do stretching and warm-up before you start Air Squats or any other exercise.
1. Keep your feet shoulder-width apart and toes pointed slightly outward.
2. Next you can slightly push out your chest and pushing your hips back slightly. So that when you do squatting your hips will move down and back.
3. Do the squat as if you are about to sit in a chair. Keep your lower back in a curve position and keep heels flat on the floor, also your body weight should be in your heels so that you don’t move forward.
4. You should not drop your shoulders forward and your lower body should be the only part of you moving. Keep your eyes upon the wall ahead of you. This will keep your chest uplifted.
5. Remember to keep that tension as you start to go back down and be in that position for a few seconds, then rise up by pushing through heels and using glutes to return to a standing position.
Mistakes to be Avoided While doing the Air Squats
Air Squats are very easy and simple to do but there are many things that can go wrong. A few things you should avoid while doing Air Squats are:
- Keep the angle of your toes slightly outward (while still keeping them mostly straight) to prevent knee pain. Your knees should never go past your toes.
- Your back should not be rounded.
- You should not drop your shoulders forward. Keep your upper body posture still, and only your lower body should move.
- Keep all your weight in your heels, so that you don’t lean forward while doing squats.
When you do air squats, you should feel the pressure in your thighs and glutes. If you’re feeling pain elsewhere, that means you need to correct your posture.
Knee Pain: If you feel knee pain that means you are either going too low or not using the correct form. In many cases, knee pain comes as a result of putting your weight more towards your toes instead of the back of your heels. You may also feel pain in your knee if your toes are not pointed slightly outward.
Back Pain: If you experience back pain it is because of leaning your chest forward too much while doing squats, So you should avoid leaning forward when doing air squats.
Benefits of Air Squats
It is a great exercise to learn the proper form for squats at home. It is an awesome way to work balance in your lower body. Once you have mastered air squats, you can move on to weighted squats safely and with a much smaller risk of injury.
They help you add muscle mass in the calves, quads, hamstrings, and glutes area. Air Squats are easy to master and very effective at tightening up those booty muscles.
Nowadays some people also do squat challenges as a way to build strength and endurance. It is known as the 30 days squat challenge, which includes air squats with other variations, like sumo squats and jump squats, etc.