Wide Air-Squat
The Wide Air-Squat builds lower body strength & mobility! A great bodyweight exercise for all fitness levels.
The Wide Air-Squat is a compound exercise that mainly works the glutes & hips and quads, with help from the lower back and core. No equipment needed: it uses just your bodyweight.
Optional Equipment
Wide Air-Squat Muscles Worked
Primary
Glutes (gluteus maximus); Quads (quadriceps femoris)
Secondary
Spinal Erectors (erector spinae); Obliques
Wide Air-Squat Variations and Alternatives
How to do the Wide Air-Squat
Wide Air Squat Instructions
Starting Position:
Stand with your feet wider than shoulder-width apart.
Turn your toes slightly outward, around 15 to 30 degrees.
Keep your chest up and shoulders back, maintaining a neutral spine.
Extend your arms straight in front of you at shoulder height for balance.
Movement:
Slowly bend your knees and push your hips back as if you are lowering yourself onto a chair.
Keep your weight distributed across your heels and midfoot, not letting your knees extend past your toes.
Lower your body until your thighs are parallel to the ground or until it feels comfortable for you.
Hold for a moment at the bottom of the squat.
Push through your heels and straighten your legs to return to the standing position.
Repeat for the desired number of repetitions.
Tips:
Focus on keeping your back straight and avoiding rounding your spine.
If you're new to squatting, you can practice with a wall or a sturdy chair for support.
Ensure your knees track in line with your toes to avoid injury.
Wide Air-Squat FAQs
What muscles does the Wide Air-Squat work?
The Wide Air-Squat mainly works the glutes & hips and quads, with help from the lower back and core. The main muscles are the gluteus maximus and quadriceps femoris.
What equipment do you need for the Wide Air-Squat?
None. The Wide Air-Squat is a bodyweight exercise, so you can do it anywhere.
Is the Wide Air-Squat a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Wide Air-Squat go on?
It belongs on leg day in a push/pull/legs routine.
What are some Wide Air-Squat variations and alternatives?
Similar exercises include the Barbell Sumo Squat, Bodyweight Squat, Bodyweight Wide Hand Together Squat and Close-Stance Squat.
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