Band squat

Description

How to Do Band squat

1. 1
   Setup

   Place a resistance band just above your knees. Stand with your feet shoulder-width apart, toes pointing slightly out, and chest lifted.

2. 2
   Setup

   Engage your core, retract your shoulder blades, and maintain a neutral spine. Keep your gaze forward.

3. 3

   Initiate the squat by pushing your hips back and bending your knees, as if sitting into a chair. Ensure your knees track in line with your toes, pushing against the band.

4. 4

   Descend until your thighs are parallel to the floor or as deep as comfortable while maintaining good form. Inhale during the descent.

5. 5

   Drive through your heels and mid-foot, squeezing your glutes, to return to the starting standing position. Exhale as you ascend, extending your hips and knees fully.

Tips

• Maintain constant tension on the band throughout the movement by actively pushing your knees outward, preventing them from caving in.
• Focus on a controlled descent, taking 2-3 seconds to lower yourself, which increases time under tension for greater muscle activation.
• Keep your chest proud and avoid rounding your upper back, especially at the bottom of the squat, to protect your spine and maintain proper posture.
• Imagine 'screwing' your feet into the floor to create external rotation at the hips, further engaging the glutes and stabilizing the knees.

Common Mistakes

• ×Allowing knees to cave inward: Actively push your knees out against the band to keep them aligned with your toes.
• ×Rounding the back: Maintain a neutral spine by engaging your core and keeping your chest lifted throughout the entire movement.
• ×Not going deep enough: Aim for at least parallel thighs to fully engage the glutes and quadriceps, provided form is maintained.