Description:
Banded squats are a variation of the traditional squat that incorporates resistance bands to add extra resistance and tension throughout the movement. This exercise targets the muscles of the legs, including the quadriceps, glutes, and hamstrings, while also engaging the core and stabilizing muscles.
Benefits:
Banded squats help to improve lower body strength, stability, and mobility. The added resistance from the bands increases muscle activation and provides a more challenging workout.
Profile:
| Equipment: | Resistance Bands |
| Type: | Resistance |
| Tempo: | 2-1-2-0 |
| Level: | Intermediate |
Muscles:
Primary Muscles
- Quadriceps
Secondary Muscles
- Glutes
- Hamstrings
- Core
- Hip Abductors
Classification:
| Utility: | Basic |
| Mechanics: | Compound |
| Force: | Push |
Instructions:
- Step 1: Place a resistance band around your thighs just above your knees or around your ankles.
- Step 2: Stand with your feet shoulder-width apart and your toes slightly pointed out.
- Step 3: Keep your back straight, chest up, and core engaged.
- Step 4: Initiate the movement by pushing your hips back and down, as if you’re sitting back in a chair.
- Step 5: Lower yourself until your thighs are parallel to the ground or lower, keeping tension on the band throughout the movement.
- Step 6: Drive through your heels to stand back up, maintaining tension on the band.
- Repeat the movement for the desired repetitions.
Common Mistakes:
- Rounding the lower back
- Leaning too far forward
- Knees caving in
- To avoid these mistakes, keep your core engaged, maintain a neutral spine, and keep your weight in your heels throughout the exercise.
Variations:
- Banded Jump Squats
- Banded Sumo Squats
- Banded Bulgarian Split Squats
- Banded Goblet Squats
- Banded Squat Pulses
Links to each will be provided as they are added to the website.
Safety Tips:
- Always perform a proper warm-up before doing banded squats.
- Maintain proper form throughout the movement to prevent injury.
- If you have any pain or discomfort, stop the exercise and speak with a trainer.
Additional Information:
Banded squats are a versatile and effective way to build lower body strength and improve overall fitness. They can be performed anywhere, making them a convenient option for at-home or on-the-go workouts.
EXERCISES
