Squats - With Bands

Also called band squat and resistance band squat.

Works

Quads, plus calves, glutes, hamstrings and lower back

Equipment

Band

Level

Beginner

Type

Compound

How to do it

Setup. To start out, make sure that the exercise band is at an even split between both the left and right side of the body. To do this, use your hands to grab both sides of the band and place both feet in the middle of the band. Your feet should be shoulder width apart from each other.

1. When holding the bands, they should be the same height on each side. You should be using a pronated grip (palms facing forward) and have the handles of the bands next to your face for this exercise. This is the starting position.
2. Slowly start to bend the knees and lower the legs so that your thighs are parallel to the floor while exhaling.
3. Use the heel of your feet to push your body up to the starting position as you exhale.
4. Repeat for the recommended amount of repetitions.

Cues

• Stand on the middle of the band.
• Handles at the shoulders.
• Sit to thighs parallel.
• Push through the heels to stand.

Common mistakes

• Knees caving in.
• Heels lifting.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

Harder

Easier

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