How to Do Squats With Resistance Bands

The squat is a highly effective compound exercise that stresses the gluteus maximus, quadriceps femoris and hamstrings in one fluid movement. Consider the use of a resistance band when you perform a squat if your goal is to improve lower body flexibility or increase range of motion strength. The resistance band squat is also a superb way to perfect your squat technique with little risk of bodily injury.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• Resistant band

1. Stretch thoroughly before you begin the resistance band squat. Performing the exercise properly requires a full range of motion in your lower body. However, don't forget to stretch your upper body, because your shoulders and back also require extensive flexibility when you perform a squat.

2. Place the resistance band under your feet. Your heels should support the majority of your body weight, so place the band at the center of your foot.

3. Lower your body to grasp the resistance band's handles. Use this movement to practice your technique before you add resistance.

4. Place the resistance band's handles just above your shoulders and begin to raise your body. Push off from your heels.

5. Keep your back straight and slightly arched. Remember to keep your gluteus maximus tight for the duration of the exercise. Make sure that you do not lean forward at any time during this exercise.

6. Stop the movement just before you have reached full extension.

7. Once you've reached your peak, slowly lower your body to the ground. You will want to duplicate the same motion as you descend. Go as far down as you feel comfortable, but personal flexibility will dictate your range of motion, so remember to stretch.

8. Repeat this motion 12 to 15 times or until you become fatigued.

Tips & Warnings

• You must learn to crawl before you can walk. You will find the movement easier to perform if you become familiar with a majority of flexibility exercises before you incorporate the resistance band squat into your workout routine.
• You should perform the exercise with correct technique at all times. Practice the movement in front of a mirror with only your body weight until you have perfected the technique.
• Pulled muscles and knee problems are often the result of an attempt to perform the exercise with incorrect technique. Do not attempt the resistance band squat until your form is near perfect.
• Discontinue the exercise and consult a physician if you experience any discomfort in your knees or lower back.

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