Standard Banded Squats
10 min
Adding a resistance band to a normal squat can introduce a new challenge to your workout. Resistance bands are perfect for squats because they help control the squat movement from start to finish. They provide resistance when you lower into a squat, which is called an eccentric movement, as well as resistance when you rise to standing position, which is called a concentric movement. This means your muscles are working under tension throughout the exercise, making them work harder. Ultimately, this leads to muscle building. The exercise causes the muscles to tear and break down, which sends repair and muscle growth signals to the body
Stand with your feet slightly more than hip-width apart with a loop or mini loop band just above your knees. Your toes should be pointed slightly outward with your hands on your hips or in front of you.
Slowly push your hips back into a sitting position while bending your knees.
Continue to lower yourself until your thighs are parallel to the floor. Your knees should be at a 90-degree angle. Hold the position for 2–3 seconds, then slowly lift back up into the starting position.
Perform 8–12 reps.
Tip: Do not rise too quickly. Most benefits from squatting come from the concentric movement of rising up. Slowly stand up while focusing on squeezing your glutes.
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