The air squat, also known as a bodyweight squat or basic squat, is a foundational lower body exercise. Focus on nailing your technique and pushing away from the floor.
- Start by standing tall, with your feet placed about hip to shoulder-width apart.
- Keeping your heels on the floor, slowly bend the knees, descending down until the thighs are parallel with the ground. Depending on your background, you may need to stop sooner and reduce the depth of the squat.
- Driving through the heels, push away from the floor and extend the legs to return back to standing.
A bodyweight squat is always a classic option, but you can also perform a wall sit hold. To perform a wall sit:
- Place your back back against a wall, and walk your feet slightly out in front of you. Both feet should be hip-distance apart.
- Bending your knees, and stabilize your back against the wall until your knees are roughly at 90-degree angles. Your knee joints should be over your ankle joints, so you may need to inch your feet further from the wall to create proper alignment. Don't let your knees fall in on the midline of your body or sway excessively outward.
- Hold for 15-30 seconds.
