7 Air Squat Benefits For Improved Workout Results

Air Squat Benefits

If you want an everyday exercise that you can do at home with no equipment or additional weights, then you really can’t go wrong with air squats.  

Air squats, sometimes referred to as bodyweight squats, are highly efficient exercises that burn calories, increase muscle mass and help improve functional movements.  

Recommended Reading – 7 Significant Benefits Of Hindu Squats To Promote Better Leg Growth

Let’s take a look at air squat benefits and why you should consider doing them every day as part of your workout routine.  

7 Air Squat Benefits

As with any squat variation proper form is key to getting the most out of the exercise and reducing your risk of injury.  

So, once you’ve perfected the technique what are the key air squats benefits that you can expect to enjoy?


Improves Your Balance

Regular squats are one of the best ways to build strong leg muscles which can improve your balance and co-ordination.  

This makes them perfect for seniors to help prevent falls which is very common in those 65 and older.  

When your balance is good, then this helps with overall strength to both your lower and upper body and makes doing everyday things so much easier. 

Makes Your Glutes Stronger

It’s common to suffer from weakness to your gluteus maximus muscle, this is the largest muscles that makes up your glutes.  

This can happen as we age or simply if we spend too much of the day sitting.  

When we don’t engage our glutes, then our hamstrings and lower back muscles will take over.  

This puts unnecessary stress on these muscles which can cause things like low back pain or cramping.  

Improves Your Posture

A good squat workout can really increase your core strength and when your core is stronger this helps to better protect your spine and encourage better posture.  

The air squat activates your erector spinae, these are long muscles that extend all the way up your spinal column.  

They help to provide stability to the spine and the pelvis.  

Strengthening these muscles helps to keep you upright with good posture.  

Burns Calories

If you perform the air squats exercise regularly, this will help to boost your metabolism which burns more calories helping you to shed any unwanted bodyfat. 

Keep in mind that while squats can contribute to calorie burning, for best results you’ll want to combine them with a well-rounded fitness routine.  

This should include cardiovascular exercise, other forms of strength training, and proper nutrition.  

The number of calories you burn during squats will vary depending on several factors.  

This will include your body weight, the intensity of the squat exercise, the number of reps and sets, and your overall fitness level.

Generally, the more challenging the squat exercise and the longer or more intense your squatting session, the more calories you will burn.

Better Hip And Ankle Mobility

Regular air squats with proper squat form will significantly improve the mobility of your hips and ankles.  

This in turn helps to minimize common complaints such as knee and lower back pain. 

A deep air squat in particular are a great exercise for improving hip mobility as performing them requires you do to so with a full range of motion.  

The squat position can also help to stretch and improve the flexibility of your hip flexors.  

Squats require ankle dorsiflexion, which is the movement where you flex your ankle to bring your toes closer to your shin.

Regularly performing body-weight squats can help to improve ankle dorsiflexion over time.

Improves Blood Circulation

Regular strength training, including air squats, will increase your heart rate thereby improving circulation which in turn helps to strengthen your cardiovascular system.  

They can also enhance the return of deoxygenated blood from your extremities and back up to your heart.

This further helps blood circulation by preventing blood from pooling in your lower limbs.

Increases Endurance Levels

Regular air squats will improve your muscular endurance.  

Over time, you’ll find it easier to perform activities that require sustained lower body strength and endurance, such as walking, running, and climbing stairs.

While squats primarily focus on muscular endurance, they can also have a cardiovascular endurance component when performed in higher-intensity workouts.

This is because they work your respiratory system helping to increase the capacity of your lungs.  

Squatting also encourages you to breathe correctly by inhaling as you squat down and exhaling as your rise back up.  

How To Do Air Squats With Correct Form

Air squat exercises are classed as compound movements which means that you move more than one joint in order to perform the exercise.  

In the case of the squat, these joints are the hips, knees, and ankles.  

They’re also quite technical and good form will take a bit of practice, especially if you’re a senior or beginner.  

How To Do An Air Squat Properly:

  1. From a standing position, place your feet shoulder-width apart or slightly wider with your toes pointing out. 
  2. Extend both arms straight out in front of you.  This is your starting position.  
  3. Squeeze your core muscles then lower yourself down in a seated position by pushing your hips back. 
  4. Make sure you keep your head and chest up so that your lower back doesn’t round.  
  5. Keep squatting down as far as feels comfortable.
  6. Push through your heels back to a standing position and then repeat. 

Here Are A Few Pointers To Help You:

  • Try not to allow your knees to pass your toes as this can put stress on your knee joints. 
  • Only go as low as you can.  You’ll still reap the benefits even without getting your thighs parallel to the floor.  As you get stronger and your form improves, then you’ll find it easier to perform a deep squat.   
  • Make sure to keep your toes pointing out to keep pressure off your knees. 
  • Move slowly during the descent but a little quicker when rising. 
  • If you find your ankle mobility is preventing you from squatting down, have a go at elevating your heels with someone like a weight plate.  This helps to reduce demand placed on your ankles and should help to improve your range of motion.   

What Will 100 Air Squats Each Day Do?

If you perform 100 air squats each day this can offer significant benefits in terms of increasing muscle, burning calories, and improving your mobility.  

However, it’s really important to monitor the intensity of your squats when doing this.  

In other words, make sure you stick to only bodyweight squats if looking to do 100 per day as any additional weight will likely stress your joints which increases your risk of injury.  

Air squatting

A good idea is to do different types of squats which will stimulate different muscle groups.  

For example, you could look to mix up the basic air squat with the goblet squat.  

If you have any pre-existing issues, such as knee pain, then performing 100 air squats every day is very likely to amplify the problem.  

Always listen to your body and if you feel any pain or discomfort stop and make sure to factor in plenty of rest and recovery.  

Can You Build Legs With Air Squats

If you’re a beginner or you incorporate squats into a well-structured workout routine, then yes, you can absolutely build strong legs and add muscle.  

Air squats can certainly help you build leg strength and muscle to an extent, especially if you are a beginner or if you incorporate them into a structured workout routine. 

Air squat variation

Whilst air squats may not provide as much resistance as weighted squats or other forms of resistance training, they can still be effective for building leg muscles, improving endurance, and enhancing overall lower body strength.

Final Thoughts

The advantages of integrating air squats into your fitness regimen are undeniable.

These simple yet effective exercises offer many benefits, from improving lower body strength and muscle tone to enhancing overall balance and mobility. 

What’s more, air squats require no special equipment, making them accessible to people of all fitness levels and backgrounds.

By making air squats a regular part of your workout routine, you not only stand to reap the physical rewards but also pave the way for better functional fitness and an improved quality of life. 

So, the next time you’re looking for a quick and efficient way to boost your health and wellness, don’t underestimate the power of this fundamental exercise. 

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