How to Do Squats Exercise With a Resistance Band

Performing squats tones the legs, lower back, buttocks and lower abs. Using a resistance band increases the difficulty and maximizes each movement. Like weights, the band forces the body to work against an opposing force. However, a resistance band is compact and easy to use while traveling. Do squats with a resistance band to quickly and effectively build muscle in your lower body.

Instructions

Difficulty: Moderately Easy

Things You’ll Need:

• Resistance band

1. Stand on the resistance band with your feet hip width apart. Hold one end of the resistance band in each hand, palms facing inward.
2. Pull upward on the resistance band and place your fists on top of your shoulders. The band should remain behind your back, creating resistance for the entirety of the exercise.
3. Lower yourself into a squat, attempting to make your thighs parallel with the floor. Keep your knees hip width apart and your feet pointed forward for the entire exercise.
4. Hold the position for five seconds and then slowly raise yourself into a standing position, keeping the resistance bands over your shoulders. Tighten your abs and buttock muscles as you raise yourself to get the full effect of the exercise.
5. Repeat Step 1 through 4 as necessary. Beginners should start with 10 or 15 repetitions and someone at an intermediate fitness level can begin with 20 to 25 repetitions.

Tips & Warnings

• When you are in the full squat position, keep your weight in your heels. You should be able to wiggle your toes freely.
• Avoid pulling a muscle by stretching beforehand.