Resistance band squat

The Resistance Band Squat is an effective exercise that focuses on strengthening the thighs , glutes and core muscles . By using a resistance band, you increase the challenge of the movement, which helps activate the lower body muscles even more and improves balance and stability.

Correct Execution and Technique

Follow these steps to perform the resistance band squat with good technique:

  1. Stand with your feet shoulder-width apart, and place a resistance band under your feet.
  2. Hold the ends of the band in your hands or place it around your shoulders so you feel the resistance as you lower into a squat.
  3. Bend your knees and lower your hips back as if you were sitting down in a chair, keeping your back straight and your core engaged.
  4. Press back up to standing by straightening your knees and hips, activating your glutes on the way up.

Perform the movement slowly and in a controlled manner, focusing on keeping your weight in your heels throughout the exercise.

Video: Resistance Band Squat Demonstration

Watch this video for a visual demonstration of proper resistance band squat technique:

Common Errors

Here are some common mistakes to avoid to ensure good technique and avoid injury:

  • Knee position: Avoid knees collapsing inwards. Keep them straight over your toes throughout the movement.
  • The spine curves: Keep the core tight and the back straight. Avoid rounding the lower back, which can lead to strain.
  • Insufficient depth: For optimal activation of the gluteal muscles, try to lower the hips down to at least a 90 degree angle at the knees.

Modifications and Variations

Adapt the resistance band squat to your level with these modifications:

  • Easier variation: Use a lighter resistance band or place the band around the thighs for less resistance.
  • Advanced variation: Use a heavier resistance band, or combine with a weight plate or kettlebell for extra load.
  • Squat pulse: At the bottom of the squat, add small pulses for extra challenge and increased activation of the glutes.

Repetitions and Sets

To get the most out of the resistance band squat, try the following sets and repetitions:

  • Beginners: Perform 3 sets of 10-12 repetitions with a lighter resistance band.
  • Advanced: Perform 4 sets of 12-15 repetitions, and use a heavier band or add extra weight.

Breathing technique

Breathe in when you lower your body into the squat, and breathe out when you push yourself back up to a standing position. Correct breathing technique contributes to better control and stability throughout the exercise.

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