AIR SQUATS: BENEFITS, PROCEDURE, AND MORE

air squats

Air squats, as the name suggests, are similar to squats. However, there is a slight difference between the common squats and the air squats. You can use different equipment types to increase weight while doing the squats, but the air squat solely depend on your body weight. Thus, they are also known as bodyweight squats.

These squats are performed by everyone but are used more commonly informal training programs, for instance, CrossFit and other workout routines. Since they are used in formal training, they are beneficial for your health.

Benefits of air squats:

There are a number of benefits of performing air squats. Some of them are listed below:

● Beginner’s version of squats:

It would be best if you treated air squats as a beginner’s version of weighted squats. Since you only have to lift your body weight, it is a whole lot easier than carrying some weights. Thus, you can use the air squats as a start and then gradually shift to the weighted squats.

● Increases balance in your body:

The air squat allow you to balance your body better as they require balance while sitting and standing.

● Builds stronger muscles:

The air squats tend to engage thighs, quadriceps, hamstrings, and glutes. So, they aid in building stronger muscles.

● Engages your core:

Besides targeting your lower body, the air squats also engage the core and help you get abs.

How to perform air squats?

It is very important to know how to perform a particular exercise as not knowing it can cause injuries. Therefore, by extension of this theory, you should also know how to do air squat. Provided below is the procedure of doing the air squats correctly and without injuring yourself:

  1. Stand straight, positioning your feet shoulder-width apart.
  2. You can either keep your hands by the side or extend them in the front or the sides, or you can also clasp them together in front of you. The choice is yours as the hands don’t play any role in this exercise. Just make sure that they don’t curtail the movement in any way.
  3. Do the squat- move down until your thighs become parallel to the ground or you feel like sitting on a chair.
  4. You should feel a slight stretch in your quadriceps muscle.
  5. Stay there for 30 seconds, and then return to your initial position.
  6. Do these air squats as many times as you can. Try to do at least ten reps, and then continue increasing the reps and the sets.

Important tips:

Listed below are some of the important tips that you should keep in mind while doing this exercise:

  1. Your knees should not pass your toes.
  2. Instead of dropping your shoulders forward, keep your shoulders straight and away from the ears.
  3. Your upper body should not move as this exercise is only for the lower body. So, maintain a straight and steady posture of the upper body.
  4. Your back should mandatorily be straight. This is important as many people don’t focus on their back, which leads to the rounding of the back. This can cause pain in your back.
  5. Look straight in front of you. This will allow you to keep your neck straight.
  6. Your lumbar curve should maintain throughout the squatting.
  7. In air squat, the hips go a little below the knees.
  8. Keep your heels touched to the grounds at all times. This will help you maintain stability and balance well.