🌿 Introduction

What if one simple movement could make getting up from a chair easier, climbing stairs smoother, and even help protect your knees? That’s the quiet power of the air squat.

At Sage Stage, we call these “Movements that Matter” — because they do. They’re not about sculpting or shrinking. They’re about strength that supports your life.

🔄 The Movement: Air Squat

Starting Position:

Stand tall with feet about shoulder-width apart, arms relaxed at your sides. Take a moment to center yourself — feel your feet on the floor.

Movement:

Inhale. As you exhale, push your hips back like you’re about to sit in a chair. Lower your body by bending your knees, keeping your chest lifted.

At the bottom, your knees should stay behind your toes and your weight should be in your heels.

Arms:

Extend your arms forward for balance.

Finish:

Inhale and push through your heels to rise back to standing.

💡 Why It Matters

• Improves leg strength and joint mobility

• Builds balance and control

• Supports everyday movements like sitting, climbing stairs, gardening, or catching yourself if you stumble

Squats are foundational — but they’re also forgiving. You can start small. You can use a chair. You can hold onto a wall. The important part is starting.

🔁 Suggested Reps

• Start with 8–10 reps, resting between sets

• Build to 2–3 sets as you feel stronger

• Use a chair behind you if you need support

✨ Real Strength Over Perfection

This isn’t about picture-perfect posture. It’s about building strength where it counts — in your body and in your confidence.

Every Friday, we’ll share a new Movement that Matters to gently build the strength that carries you forward.

📥 Prefer the printable version? [Download the PDF.]

🔗 Related:

• Clamshell: Build Strong Hips & Balance

• The Gentle Guide to Resistance Bands