Benefits and 11 Ways to Do Them

Find out about the advantages of banded squats and 11 methods to do them

Doing squats with resistance bands is a handy and efficient approach to construct power in your again, legs, and core.

Squats are an effective way to focus on your glutes and legs. Including resistance bands makes it tougher and thus makes these workouts simpler.

Find out about the advantages of banded squats and 11 methods to do them.

What are the advantages of banded squats?

Helps you goal your muscle groups

Resistance bands are efficient as a result of they allow you to management your squat actions in an effort to strengthen your again, core, glutes, and abductor muscle groups.

Once you decrease right into a squat, the bands present resistance (eccentric motion). In addition they present resistance while you rise from a squat (concentric motion).

Works your muscle groups tougher

Bands present sufficient resistance to get your muscle groups working tougher. When your muscle groups work tougher, the bands trigger your muscle groups to tear after which restore themselves, which ends up in muscle development. 

Improves posture

Banded squats goal your glutes in addition to your core and again, which your physique wants to keep up good posture. Strengthening these muscle groups can enhance your total steadiness and stability as properly.

Prevents decrease again ache

In line with some research, individuals who expertise decrease again ache are inclined to have weak glutes and hamstrings. Doing banded squats may help strengthen these muscle groups and stop or cut back again ache.

Good for warming up

Utilizing decrease resistance bands at first of your exercise may help heat up your muscle groups and put together you for a extra intense exercise.

What varieties of resistance bands can you utilize for banded squats?

  • Loop bands: These provide various levels of resistance. They’re typically worn barely above the knees or ankles and are perfect for full-body exercises.
  • Mini loop bands: These are designed to be worn above the knees and are perfect for lower-body workouts.
  • Free bands: These can be utilized for each higher and decrease physique workouts. You may make a loop out of them or wrap them round your foot.

11 banded squat workouts

1. Deep banded squat

  • Stand along with your ft shoulder-width aside and wrap the band round your thighs simply above your knees.
  • Push your hips again and decrease your self till your thighs are parallel to the bottom. Slowly stand again up.
  • Carry out 3 units of 15 reps.

2. Banded sumo squat 

  • Stand along with your ft barely wider than shoulder-width aside whereas sporting a resistance band round your decrease thighs. Level your toes barely outward.
  • Inhale and bend on the hips and knees whereas staring straight forward, ensuring your knees keep according to your toes. Preserve bending your knees till your higher legs are parallel to the ground. Be certain your hips and again keep at a 45-to 90-degree angle.
  • Exhale and return to the beginning place, lengthening your legs and pushing by your heels. 
  • Carry out 10-12 reps.

3. Banded pulse squat

  • Stand along with your ft barely wider than hip-width aside, toes pointing barely outward, and with the band positioned immediately above your knees.
  • Prolong your fingers in entrance of your chest for steadiness. Push your hips backward.
  • In a managed movement, bend your knees and decrease your self so far as you may whereas maintaining your chest straight.
  • Press by your heels to stand up about 2 inches from the underside of your squat, then drop your self again down, pulsing up and down for five seconds.
  • Carry out 10-12 reps.

4. Banded hip bridges

  • Lay again on a mat along with your ft positioned shoulder-width aside and the band round your thighs. 
  • Preserve your knees pointing up and your arms at your sides along with your palms down. Your knees, hips, and shoulders needs to be in a straight line. 
  • Increase your hips upward and maintain earlier than reducing your self.
  • Carry out 10-12 reps.

5. Banded clamshell pose

  • Lay in your aspect along with your knees bent in entrance of you at a 45-degree angle. Put the band round your thighs, leaving one finish at a 90-degree angle.
  • Increase one thigh till your legs type the form of a clamshell.
  • Maintain the place and activate your hip, thigh, and pelvic muscle groups.
  • Repeat on each side for 10-12 reps.

6. Banded donkey kicks

  • Begin on all fours along with your fingers below your shoulders and knees under your hips.
  • Put the band round one thigh, then slowly elevate the opposite leg and decrease it. Your pelvis needs to be straight, and your navel needs to be tucked in.
  • Carry out 10-12 reps.

7. Banded squat stroll

  • Maintain the band over your knees whereas standing along with your ft collectively. Decrease your self right into a squat.
  • Maintain the squat whilst you take a step ahead with one foot, transferring away out of your physique at a 45-degree angle. Then, repeat with the opposite foot, switching legs as you stroll.
  • When you’ve gotten finished your ahead reps, go backward, stepping away out of your physique at a 45-degree angle with every foot till you attain your start line. All through the workouts, preserve your head as little as doable.
  • Do 5 reps ahead and 5 reps backward.

8. Banded aspect step squat

  • Stand along with your ft hip-width aside and with a band round your ankles and a dumbbell at chest degree in entrance of you.
  • Decrease your self right into a squat. For one rep, keep low and take one step to the proper and again. Then take one step to the left and again.
  • Carry out 3 units of 20 reps.

9. Banded curtsy lunge

  • Stand along with your ft hip-width aside and a band round your thighs. 
  • Place your left foot again and to the proper, reducing your proper thigh till it’s parallel to the ground.
  • Return to the beginning place. 
  • Do 10 reps on one aspect, then repeat on the opposite aspect.

10. Banded single-leg deadlift

  • Place a band beneath your proper foot and maintain it in place along with your proper hand. Cut up your legs in order that your proper foot is in entrance and your left foot is in again.
  • Shift your weight to your proper leg. Bend your proper knee barely and steadily tilt ahead on the hips, reducing your self till your hand touches the center of your calf.
  • Preserve your again straight and your core engaged and slowly return to the beginning place.
  • Do 10-15 reps on one aspect, then repeat on the opposite aspect.

11. Banded kickback

  • Begin on all fours with a band wrapped round your proper hand and the only of your proper foot.
  • Decrease your proper foot behind you whereas maintaining the band straight and slowly return to the beginning place.
  • Do 10-15 reps on one aspect, then repeat on the opposite aspect.


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Easy methods to stop damage with banded squats

When doing banded squats, you will need to keep correct type and begin with decrease resistance, regularly working your manner up. Utilizing resistance bands which are too excessive in resistance could cause damage.

Precautions to take when performing banded squats embody the next:

  • Earlier than utilizing the band, take a look at it to verify it may well bear full extension out of your shoulders to your ft.
  • Since banded squats turn into more and more troublesome as you do extra reps, don’t rush by reps to the purpose the place you might be straining your muscle groups. In the event you expertise ache, it could be an indication you might be overdoing it. 
  • Carry out resistance band squats utilizing appropriate grips.

Take into account that consistency is a crucial side of any health routine. The extra you carry out an train, the simpler it’s going to turn into. 

Newest Train & Health Information

Medically Reviewed on 8/8/2022


Picture Supply: iStock picture

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