1. Place your feet about shoulder-width apart with your toes very slightly pointing outwards
2. Brace your core and inhale as you lower your body, bending at the knees. Be sure to keep your chest upright and your eyes forward
3. Once your knees hit a 90-degree angle, briefly pause before exhaling and driving back upwards at a controlled speed using your quadriceps and glutes while bringing your hips forward.
The primary muscles used in Air Squats (Bodyweight Squats) are the Glutes and Lower Back and Quads. The secondary muscles used are the Abs and Hamstrings and Hip Flexors.