Exercises with an Athletic Trainer: Air Squats

Key wellness/productivity takeaways (self-care + training tips)

Exercise: Air Squats (strength + stability)

Goal muscles: quadriceps, glutes, hamstrings

Setup:

• Stand with feet slightly wider than shoulder width
• Extend arms straight out in front

Movement cues (form & safety):

• Flex knees and sit hips back as you begin the squat
• Lower until hips are slightly lower than knees
• Keep knees tracking in line with toes
• Maintain a torso angle consistent with your lower leg throughout the movement

Return to start:

• Drive back up to the starting position with controlled motion

Progression / how to scale difficulty:

• Start with 10–12 reps for 2–3 sets
• If it feels too easy, you can:
  • Add more sets or more repetitions
  • Slow down the tempo by increasing the time to lower
  • Pause at the bottom, then slowly come back up

Presenters/Sources

• Not specified in the provided subtitles