How to do Air Squats
StandingFlowing movementBeginner
Air Squats is a standing flowing stretch for your groin, calves and hips.
Step by step
- 1Stand with feet shoulder-width apart and toes slightly outward.
- 2Place hands behind your head or in front of your chest.
- 3Lower your hips back and down as if sitting in a chair.
- 4Keep your chest up and weight on your heels.
- 5Push through your heels to return to standing.
- 6Repeat.
What you should feel
Go only as low as feels easy.
Form tips
- Lower hips until thighs are parallel to the floor. Keep knees aligned with toes.
- Let your knees follow your toes.
- Breathe out as you rise.
Make it easier
If your knees are tender, keep the squat small and shallow.
Coming out of it
Come up tall one last time… and lower your hands.
Muscles it works
Move slowly and stop if anything hurts. This is general guidance, not medical advice; check with a professional if you're injured or recovering.
Do Air Squats with a coach
In BendEase, a voice coach talks you into Air Squats, cues you through the hold, while the guided video shows you exactly how. It's built into routines for your groin and calves.
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