No weight, no excuses, just clean reps.
Keep your heels glued to the floor and your chest proud the whole way.
Air squats groove the fundamental squat pattern, sitting your hips back and down and standing back up, with your quads doing the lifting and your glutes driving the hips through at the top. No load means nothing hides sloppy mechanics, so every rep is a rehearsal for keeping heels down, chest proud and knees tracking. They earn their place as a warmup, a conditioning tool, and the checkpoint you pass before anything goes on your back.
Enough that the last few reps burn but your form never breaks. Sets of 15 to 25 are a solid start, and once 30 clean reps feel easy it's time to make them harder rather than endless.
They can, that's normal for deep squatting with your build. The real rules are heels down and knees tracking over your toes, not caving inward.
Slow the descent to three seconds, pause at the bottom, or raise the reps. Tempo and pauses turn a bodyweight squat brutal long before you need to load it.
