Squat With Bands

Time to do the banded squat, cub. Stand on the bands like they are sneaky vines and squat down with a proud bear chest. As you stand up, the bands tug harder, making your legs work extra. Keep your knees tracking over toes and growl up strong and steady.

Instructions

1. Stand on the middle of a resistance band with feet about shoulder-width apart.
2. Hold the ends/handles at shoulder height (front rack) or at your sides with tension on the band.
3. Brace your core and keep your chest up, eyes forward.
4. Sit your hips back and bend your knees to squat to a comfortable depth.
5. Keep knees tracking over toes and heels planted.
6. Drive through mid-foot and heels to stand up, squeezing glutes at the top.
7. Reset your stance and repeat for reps.

Benefits

• Improves lower body strength.
• Enhances hip stability.
• Activates and strengthens the glutes and thighs.
• Improves balance and coordination.
• Can be done anywhere with minimal equipment.

Key Points

• Keep your chest up and back straight throughout the movement.
• Abs should remain engaged.
• Knees should track over your toes but not go past them.
• Maintain constant tension on the resistance band.
• Do not let your knees cave inwards.

Common Mistakes

• Letting knees cave inward during the ascent
• Rounding the lower back at the bottom (butt wink) due to poor bracing or depth choice
• Heels lifting off the floor
• Using a band that is too heavy and shortening range of motion
• Bouncing out of the bottom instead of staying controlled