Supported Air Squat Fit Drills Exercise


Stand on a firm underground. Use a solid wallbar or rail to hold on to. It will help you not to fall backward. A sling, rope or even a towel wrapped around a door fall or similar could be used too. Carefully check the stability!

Start Position

Stand upright. Feet shoulder width apart or a bit wider. The toes are pointing outwards. Lift the chest up. Hold on to the support with one or both hands


Bend the hips and knees at the same time. Lower the buttocks downwards and back. Keep the chest high and the back straight. Press the knees out keeping them over the foot. Pull with the arm(s) to keep the balance

End Position

Lower the buttocks down until the hips are level with the knees or slightly lower. Pull with the arm(s) to keep the balance


Press the feet into the ground. Extend the hips and legs. Engage the buttocks and leg muscles to push the body back up. Pull with the arm(s) to keep the balance and support the legs if needed


Back to the start position. Repeat for the planned number of times


Strengthen the legs, mainly buttocks gluteus maximus and muscles on the front of the thighs quadriceps