Legs · Bodyweight
Wide Air Squat
How to do the wide air squat, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- Squat
- Mechanic
- Compound
How to do it
Stand with your feet wider than shoulder-width and toes turned slightly out. Push your hips back and down, bending your knees to squat until your thighs are at least parallel, then drive through your heels to stand back up.
- 1Glutes and inner thighs loading as you sink down
- 2Your knees tracking out over your toes
- 3A drive through the heels to stand tall
Common mistakes
- Letting your knees collapse inward
- Rounding your back or dropping your chest
- Letting your heels lift off the floor
Muscles worked
The wide air squat mainly works the quads and glutes, with the hamstrings, adductors, lower back, and calves assisting.
- QuadsPrimary
- GlutesPrimary
- HamstringsSupport
- AdductorsSupport
- Lower BackSupport
- CalvesSupport
- Upper AbsMinor
- Lower AbsMinor
Kovo programs the wide air squat for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More quads exercises
- How to do the resistance band squat
- How to do the resistance band squat to press
- How to do the resistance band thruster
- How to do the resistance band squat walk
- How to do the barbell squat
- How to do the barbell bulgarian split squat
Last reviewed June 2026.