An air squat, also known as a body weight squat is a variation of the standard squat. It is a very effective exercise for both the beginner and the advanced athlete. To perform air squats correctly and efficiently it is necessary to have a good awareness of stability, balance and movement throughout the whole body. To explain this in more detail the body can be split into a number of balance/stability platforms. Important movements and areas of required stability within these balance/stability platforms are described below:
- Feet – feet need to be stable throughout the exercise with even weight distribution and connection to the ground through the heel, ball of the foot and pad of the toes.
- Ankles – a balance platform that allows improved ankle mobility will be achieved with equal weight distribution through the feet which in tern will allow good activation of the foots instep.
- Knees – the knees are designed to move as a hinge joint (moving in a forward and backward motion only) thus allowing the legs to move in a single plane. Ensuring the feet are parallel and pointing forward, the knees will stay parallel throughout the exercise movement, will be kept the same distance apart and will move directly over the ankles.
- Hips – during the exercise it is very important to keep the spine locked in a straight position. It is the precise movement through the hip joint which is crucial in restricting movement throughout the entire spine.
- Scapulae – the scapulae must remain stable and should not move at all on the back. All movement of the arms during the air squat must be isolated to the shoulder joint.
Performing air squats
With an awareness of the above air squats can be performed correctly and efficiently by following the information below.
Start position – feet should be parallel and approximately four foot apart. Hips and back (spine) should be in a neutral standing position so that the pelvis is over the feet (with the pubic bone forward), the chest is over the pelvis (keeping the sternum up) and the head is over the chest looking to the horizon.
Arms are raised so the hands are pointing to the horizon .
Performing the movement – throughout the entire movement body weight must be equally distributed between the left and right legs/feet and balanced evenly between heels and toes. Begin the squat in a slow and controlled movement by flexing your knees, ensuring they stay aligned over your ankles. Push your hips out and down behind you (as if sitting in a chair) making sure the spine stays straight. The lowest point of the squat will be determined by the stability of the spine. Any movement in the spine or loss of balance will suggest the squat has been performed too low. Up to this point there is no movement through the shoulder joint. Arms should be kept parallel to the ground and the back muscles activated to hold this position.
To return to the upright position you will extend through your knees, again keeping them aligned over your ankles. The majority of the drive however, should come from the extension of your hips while pushing your pubic bone forward (posterior rotation of the pelvis). The spine and upper body must remain strong and straight during this driving movement; there should be no extension through the spine in the upright position.
Lateral (horizontal) extension will occur through he shoulder joint as the hips and knees extend, so at the top of the movement the arms will point out to the sides. Try to keep the height of, and the movement through, both shoulders even. The scapulae must remain stable on your back and movement should be through the shoulder joint only.
Contraction of the gluteal muscles when returning to the upright position will help to ensure the hips, spine and shoulders work together and the pubic bone holds a forward position.
Important points to remember
- body weight must be equally distributed between the left and right legs/feet and balanced evenly between heels and toes;
- knees must stay aligned over ankles;
- the spine and upper body must remain strong and straight and it is the precise movement through the hip joint which will allow this;
- all arm movements come from the shoulder joint (horizontal flexion and extension?), the scapulars should not move;
- the drive during the upward phase comes from the hips, pubic bone an activated “core” and overall stability
Benefits of performing air squats
Air squats are a very effective exercise to highlight any imbalances that may exist between the left and right sides of the body. Such imbalances may become obvious at the shoulder joint, the hip joint (which will usually control any imbalances evident at the knee joint and ankle joint) and generally through the upper body. A dominance of either the left or right leg may also become apparent during the movement.
Other benefits of performing air squats include:
- Activation of hamstrings and glutes
- Strengthens glutes, quads, hamstrings, back and core
- Increase flexibility of hamstrings and glutes