Air Squat (VERSION 2)

Air Squat (VERSION 2)

The Air Squat (Version 2) is a dynamic lower-body exercise that targets the muscles in your legs, glutes, and core. It is an advanced variation of the traditional air squat and requires more strength, flexibility, and stability. This exercise is an excellent way to build lower body strength and power while also improving your overall balance and coordination. To perform the Air Squat (Version 2), you start by standing with your feet shoulder-width apart. Keep your chest lifted, engage your core, and maintain a neutral spine throughout the movement. Next, bend your knees and lower your hips back and down as if you were sitting into a chair. Unlike the traditional air squat, this version involves reaching your arms forward parallel to the ground while lowering your hips. While descending into the squat, focus on keeping your weight centered on your heels and avoid letting your knees collapse inward. Inhale as you lower your body and exhale as you push through your heels to return to the starting position. Repeat this movement for the desired number of repetitions or as instructed by your fitness trainer. Incorporating the Air Squat (Version 2) into your workout routine can help you develop stronger legs, enhance your overall athletic performance, and improve your functional movement patterns. However, it's essential to ensure proper form and technique to maximize the benefits while minimizing the risk of injury. Consult with a fitness professional for guidance on whether this exercise is suitable for your fitness level and any modifications or progressions you may need.


  • Start by standing with your feet shoulder-width apart and your toes pointing slightly outward.
  • Extend your arms straight in front of you or keep them crossed over your chest.
  • Keeping your back straight and core engaged, initiate the movement by bending your knees and pushing your hips back as if you were sitting into a chair.
  • Lower down until your thighs are parallel to the floor, or as low as you can comfortably go.
  • Pause briefly at the bottom, then drive through your heels and push your hips forward to return to the starting position.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Maintain proper form throughout the exercise.
  • Engage your core muscles for stability and balance.
  • Breathe deeply and exhale on the way up.
  • Gradually increase the range of motion to deepen the squat.
  • Focus on pushing through the heels to activate the glutes and hamstrings.
  • Avoid rounding the back or letting the knees cave inwards.
  • Add resistance by using dumbbells or a barbell to challenge yourself.
  • Incorporate plyometric variations like jump squats for a higher intensity workout.
  • Include single-leg squats to improve balance and target each leg individually.
  • Perform the exercise at a moderate pace to maintain control and avoid injury.


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