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Instructions
- Stand with your feet shoulder-width apart and heels elevated on a small platform or wedge.
- Keep your chest up and core engaged.
- Lower your hips down and back into a squat position until your thighs are parallel to the floor.
- Push through your midfoot and elevated heels to return to the starting position.
Technical Tips
- Maintain a neutral spine throughout the movement.
- Keep knees aligned with toes during the descent.
- Avoid lifting your toes off the ground while keeping heels elevated.
Breathing Tips
- Inhale as you lower into the squat.
- Exhale as you push up to stand.
Medical restrictions
- Knee injuries
- Ankle mobility limitations
- Severe lower back pain
What is the benefit of doing heels up air squats?
Heels Up Air Squats improve squat depth and quad activation by allowing greater knee forward travel, making them beneficial for people with limited ankle mobility and useful for enhancing lower body strength and form.
Can I do heels up air squats every day?
Yes, you can perform Heels Up Air Squats daily as part of your mobility or warm-up routine, provided there is no pain or discomfort in your knees, ankles, or lower back during execution.
How high should I elevate my heels for air squats?
You should elevate your heels by about 1 to 2 inches using a small wedge, plate, or elevated surface to achieve better squat depth while maintaining balance and proper form.
The Heels Up Air Squat is a bodyweight exercise designed to improve squat depth, strengthen the quadriceps, and enhance lower body mobility. Elevating the heels allows individuals with limited ankle dorsiflexion to achieve a deeper squat position while maintaining proper posture. This movement promotes knee extension strength and is highly beneficial for athletes, beginners, and anyone looking to refine their squat mechanics. It is ideal for warming up before heavy squats, enhancing functional mobility, and developing confidence in squat depth without external load. The Heels Up Air Squat can be integrated into strength training, conditioning circuits, or rehabilitation protocols to improve lower body mechanics and joint health while reducing compensatory patterns that commonly occur during squats. It is accessible for all fitness levels and requires no equipment other than a small heel elevation, making it practical for gym and home training routines.