quads
Air Squats
Learn the squat pattern with bodyweight.
▶ Watch the full demo in the app3-second preview. The full demo with coach cues is in the FirstGym app.
How to do it
- Stand with feet shoulder-width, toes slightly out.
- Reach your arms forward for balance.
- Sit back and down, keeping your chest up.
- Drive through your heels to stand tall.
Beginner tips
- Keep your heels flat on the floor.
- Knees track over your toes.
- Go only as deep as you can stay upright.
Keep in mind: Master this before adding any weight.
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