Wide Air-Squat

Wide Air Squat Instructions

Starting Position:
1. Stand with your feet wider than shoulder-width apart.
2. Turn your toes slightly outward, around 15 to 30 degrees.
3. Keep your chest up and shoulders back, maintaining a neutral spine.
4. Extend your arms straight in front of you at shoulder height for balance.

Movement:
1. Slowly bend your knees and push your hips back as if you are lowering yourself onto a chair.
2. Keep your weight distributed across your heels and midfoot, not letting your knees extend past your toes.
3. Lower your body until your thighs are parallel to the ground or until it feels comfortable for you.
4. Hold for a moment at the bottom of the squat.
5. Push through your heels and straighten your legs to return to the standing position.
6. Repeat for the desired number of repetitions.

Tips:
- Focus on keeping your back straight and avoiding rounding your spine.
- If you're new to squatting, you can practice with a wall or a sturdy chair for support.
- Ensure your knees track in line with your toes to avoid injury.