How To: Resistance Band Squat
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- čas přidán 29. 08. 2024
- Today, we're hitting the legs with an exercise called the Resistance Band Squat.
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This exercise is perfect for targeting your quads, glutes, and hamstrings.
Here’s how to do it properly:
1. Stand with your feet shoulder-width apart and place one end of the resistance band under both feet.
2. Pull the other end of the band up and over your head, resting it on your shoulders and upper back.
3. Keep your chest up and back flat.
4. Push your hips back and bend your knees, lowering down until your thighs are parallel to the ground or lower if you have the flexibility.
5. Press your feet through the ground to return to the standing position.
6. Repeat.
Keep the movement controlled and maintain good form for each rep. Get ready to feel the burn and build those legs! Let’s get after it, Live Leaners!
Resistance Band Squat:
► MUSCLES WORKED: Legs, Quadriceps, Hamstrings, Glutes
► TYPE: Strength
► EQUIPMENT: Resistance Band
► EXPERIENCE: Beginner
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Which exercise demonstration video do you want to see next?
Band leg extensions, either standing or lying on the floor
Just what I was looking for. TY
What should be the resistance of the band? 15kg? 25kg? To be effective for squats?
hard for me to tell you since it really depends on your current strength levels. A typical approach would be to find one strong enough that you struggle with the 12th rep.
Like arnie says, if you are fatigued after X amount of reps, thats all that counts. The muscles dont know what you are holding.
Can you use a pull-up bar resistance band to do air squats?
yes, as long as the tension on the band is right
3 sets 8 reps per set
How long has the band to be? Are the common 104 cm long ones alright for this exercise?
If it's too long it won't be enough resistance. As long as you can fit in there.
Yes, the 104 cm bands (208 cm loop) are perfect for this. Rule of thumb is that you should never stretch a band to more than three times its resting length.
Let's be honest. With that tiny little band there the resistance for squats is almost inexistent. And even using bigger bands still doesn't put much resistance on your legs. Bands are a great tool for working out but unfortunately for the squats they are not challenging enough.
That simply isn't correct. You can increase resistance by simply adding more bands. There are no limits as to how hard you want to go.
@@ryokan9120 there is. If you add to many bands you won't be able to lift. You will just get pushed up from the bottom up and lose balance.
@@stockhound205 what's point If you don't get size ?!
@@mariocosentino3863 I take your point about too many bands being problematic, but have you tried squatting with two 175-lb resistance bands? Even the strongest guys I know find that very challenging, particularly if they're aiming for 12 reps.
@@ryokan9120 best way to squat with bands imo is to use a single heavy band. Double it. Tie it under a fixed bar. Insert your arms in the loopholes and squat keeping your feet on the ground rather than keeping your feet on the bands. This way you can push without being lifted up from the bottom. I am a small guy and don't weight much so I find it hard to use to double bands and stand on it with my feet.
Dude's butt wink is terrible.
Innit. Makes me wince.
What the hell is a butt wink?