Air squats

How to do it

1. Set upFeet shoulder-width apart, toes turned out slightly, arms forward for balance.
2. MoveSit your hips back and down until your thighs are about level with the floor, then stand up by pushing the floor away through your whole foot.
3. Watch forKnees caving inward on the way up. Push them out over your toes.

Easier or harder

Easier

Squat to a chair and stand back up.

Harder

Squat jumps: jump out of the bottom.

What it works

Muscles

Quads, Glutes & hamstrings

Position

Standing

Intensity

Moderate Medium

Impact

No jumping

Swap it for

• Squat pulses
• 3-second hold low squats
• Sumo squats
• Sumo squat pulses (3x)
• Squat walks
• Cossack squats

In these workouts

• 5-Minute HIIT Workout
• 10-Minute HIIT Workout
• 15-Minute HIIT Workout
• 20-Minute HIIT Workout
• Beginner HIIT Workout (No Equipment)
• Quiet Apartment HIIT Workout
• Lower-Body HIIT Workout
• Fat-Burning HIIT Workout
• Toned Legs Workout