How to Do a Thera-Band Traveling Squat

The Thera-Band traveling squat is an exercise that should be part of everyone's routine. In general, squats are one of the best exercises to help strengthen and shape the thighs and buttocks. Adding a Thera-Band to the exercise and by traveling the squat, you are now also working your inner and outer thighs, as well. This exercise will help to shape your entire upper legs and it can also help to improve your balance.

Difficulty: Easy

Instructions

Things You'll Need:

• Circluar Thera-Band or piece of Dyna-Band tied in a circle

1. Stand up straight. Place a Thera-Band around your ankles or above the knees. If your knees are sensitive, placing the tubing around the ankle can put too much strain on the joints. In this case place the tubing above the knees. Just make sure you do not place the tubing directly on the knees.

2. Step out to the right. The wider you step the legs the more tension there will be on the band. Lower down into a squat position, reaching your hips back as if you were about to sit in a chair. Keep most of your weight back on your heels and be careful to not extend the knees beyond the toes.

3. Press into the heels and stand back up straight without locking the knees.

4. Step the left foot toward the right foot. Do this pattern three more times so you travel to the right a total of four times.

5. Repeat traveling four steps to the left. Continue back and forth a few times.

Tips & Warnings

• The wider you step out the more tension on the band, so adjust your step as needed. To fully utilize your muscles, press into the heels as you stand back up.
• Use caution with this exercise if you are dealing with hip or knee pain. You can also do this exercise without the tubing until your leg muscles strengthen. This exercise should not cause or make knee or hip pain worse. Only squat as low as you can without knee pain.

Resources

• Thera-Band Traveling Squat

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