Like a regular squat, but 10 times harder, the air squat will get your heart rate up and sculpt your butt like no other. 

What it does

Tightens the glutes, hamstrings, quads, inner thighs, and the lower abs, all while increasing the heart rate and calories burned.

What to do

Stand with your feet a bit wider than your shoulders, toes turned out about 45 degrees. Keeping your weight back over your heels, reach your arms forward and lower your butt down past your knees. Keep your chest up and eyes forward during the movement. Bring your hands down to your side as you stand. Repeat.

This movement may feel strange to those used to the typical squat where you stop when the thigh is parallel to the floor. You may even find it difficult to squat lower than this. However, the longer you perform air squats, the lower you’ll be able to go, deepening the movement and increasing your calories burned.

How much

Try the Tabata method with this move, which looks like this: 20 seconds of movement, followed by 10 seconds of rest, for eight rounds. By the end, you’re glutes and thighs will be screaming. You might not thank us then. But you’ll thank us when you see that definition in your butt and thighs you’ve always wanted. Have fun!