Wide Bench Air Squat

Muscles worked

Setup

1. Stand 6-12 inches in front of a flat bench, facing away from it.
2. Position your feet wider than shoulder-width apart with toes pointed out at roughly 30-45 degrees.
3. Engage your core and hold your hands together at chest height for balance.

How to do it

1. Inhale and initiate the movement by pushing your hips back and driving your knees outward.
2. Lower yourself under control until your glutes lightly tap the bench, ensuring you do not shift your full weight onto it.
3. Exhale and drive through your heels to return to a full standing position, squeezing your glutes at the top.
4. Maintain a controlled 2-second descent and a powerful 1-second ascent.

Form checklist

• Ensure knees track directly over the middle of your feet, never caving inward.
• Keep your chest lifted and eyes looking forward throughout the movement.
• Maintain a flat back; do not allow your lower back to round as you reach the bench.
• Keep your heels glued to the floor at all times.

Pro tips

• Imagine trying to 'tear the floor apart' with your feet to maximize glute and hip abductor activation.
• Use the 'tap-and-go' method: touch the bench just enough to feel the contact, then immediately drive back up without resting.

Make it harder

• Add a 3-second pause at the bottom of the movement while maintaining light contact with the bench.
• Perform the movement with a 4-second eccentric (lowering) phase to increase time under tension.

Frequently asked

What muscles does the wide bench air squat work?

The wide bench air squat primarily targets the glutes, hamstrings, and quadriceps, and also works the adductors and hip flexors as secondary muscles.

What equipment do you need for the wide bench air squat?

The wide bench air squat requires no equipment — just your body weight.

Is the wide bench air squat good for beginners?

Yes. The wide bench air squat is a beginner-friendly movement and a strong foundation to build on.

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