Air squats are a great way to learn the proper form for squats. Air squats also help to build both a solid strength foundation and balance in your lower body. They target your thighs, hamstrings, quadriceps, and glutes.

Air squats

A simple exercise to perform at home or the office.

Keep your feet at shoulder width apart and pointed straight ahead. When squatting, your hips will move down and back. Your lumbar curve should be maintained, and your heels should stay flat on the floor the entire time. Making sure the knees barely  move over the toes when squatting down to horizontal is good practise which limits sheer onto the knees
A good option is to use a chair to let your bottom just touch for the right depth.
Repeat 3 sets of 10

Lunges

A proper lunge posture can help you achieve a stronger and more stable core. This workout engages your core and abdominal muscles. It helps you build stability which when you move your hips up and down.
Stand with feet hip-width apart, engage your core, and take a big step backward.
Activate your glutes as you bend the front knee to lower your body so the back knee lightly taps the floor while keeping the upper body upright.
Drive front heel into the floor to return to starting position
Repeat 3 sets of 10

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