Wide Bench Air Squat Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Body weight
- Body Part
- Hips
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Hamstrings, Quadriceps
- Intensity
- medium
- Category
- strength
- Skill Level
- beginner
- Estimated Calories
- 5
- Alternate Names
- Bench Squat, Box Squat
Visualised Target Muscle Groups
Front
Back
How to: Wide Bench Air Squat
- Stand with your feet wider than shoulder-width apart.
- Engage your core and lower your body as if sitting back onto a bench.
- Keep your chest lifted and ensure your knees stay aligned with your toes.
- Lower yourself until your thighs are parallel to the ground or as comfortable.
- Press through your heels to return to the starting position.
Common Mistakes
- Letting knees cave inward during the squat.
- Lifting heels off the ground.
- Failing to engage the core muscles.
Modifications
- Perform squats with a reduced range of motion if flexibility is limited.
- Use a chair for support when performing the squat.
Tips
- Keep your chest lifted throughout the movement.
- Engage your core and maintain a neutral spine.
- Focus on pushing your hips back before lowering into the squat.
Wide Bench Air Squat Alternatives
Tags
squat
glutes
legs
strength
bodyweight
fitness