Squat Using Resistance Bands

Differentiation: Mechanics

This variation of a squat is unique. Here is how: you use a double-handle resistance band. The center of the band is anchored under your feet. As you pull the bands farther and make them thinner and longer,| the amount of resistance your quadriceps feel increases. This resistance increases the overall strength and endurance of your quadriceps.

Starting Position

To get into starting position, do this...

1) Obtain elastic exercise bands (the kind with handles).

2) Locate an area of the gym with ample floor space to perform the exercise.

3) Place your feet in the center of the exercise band. Make sure the band is equal on both your left and right side.

4) Spread your feet shoulder-width apart on the band.

5) Point your toes forward.

6) Grasp the handles and stretch the band so that you are holding them just above shoulder height.

7) Hold the handles of the band - with your palms facing forward.

8) In this way, the bands should be stretched and come up from the back of your arms.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Using a controlled movement, inhale as you squat down...

3) ...until your thighs are roughly parallel to the floor.

4) This is the ending position.

5) You should resist the band when lowering to the floor.

6) Now reverse this movement and exhale as you push up with the middle to back part of your feet to the starting position.

7) Focus on using your heels to drive your body weight up and not the front of your feet.

8) Repeat reps for a full set.

Proper Form

Pay special attention to following proper form by...

Keep your your back flat.

Be sure to drive into the floor with your heels to avoid swaying forward onto your toes and complicating the movement. Imagine pushing straight up and do not lean forward - keep the weight on the heel of your feet.

Keep your head facing upward during the movement.

Refrain from tilting forward to prevent excessive strain on your lower back.

To avoid injury when performing this exercise, keep your knees aligned and do not allow them to flare outward. When you have lowered to the parallel position, look down to check to assure your knees are in line with your toes. In this manner, you can be sure your form is good and can be confident you have lowered correctly. Do this especially when your legs are at the 90-degree angle position.

Gear Advice

To perform this exercise, you will need resistance bands. If your gym does not offer resistance bands or you do not want to use the dirty pads at your gym or if you want to perform this exercise at home, we have listed a link below to SKLZ brand Power Strapz - a Portable Weight Suspension Training System - which you can order from Amazon dot com. You take these with you to the gym or you can perform this exercise at home.. Some guys choose to use knee wraps when doing this exercise. It is optional and we have an entire video covering their use and advantages. If you want to add compression and support to your knees, we have listed a link below to Knee Wraps made by Pulse Fitness Gear - which you can order from Amazon dot com.

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