Banded Squats
Banded Squats are a lower body exercise and primarily target the quadriceps, hamstrings, and glutes. To a lesser degree, they also work the hip abductors and core stabilizers.
Equipment
Exercise Rating
How good of an exercise is this with regards to hypertrophy?
Stretch
Overloading
Overall
Introduction
Banded Squats are a dynamic variation of the traditional squat that incorporate resistance bands to enhance muscle activation and improve strength. By adding bands, this exercise increases the tension throughout the entire range of motion, particularly emphasizing the glutes, quadriceps, and hamstrings. This added resistance not only helps in building muscle hypertrophy but also aids in improving stability and correcting imbalances. Ideal for both beginners and advanced lifters, banded squats can be seamlessly integrated into any lower body workout routine to maximize muscle engagement and promote functional strength.Execution
How to Execute Banded Squats
Setup
- Select a resistance band appropriate for your strength level.
- Place the band around your thighs, just above your knees.
- Stand with your feet shoulder-width apart, toes slightly pointed out.
- Ensure the band is taut but not overly stretched in the starting position.
Execution
- Engage your core and keep your chest up.
- Begin the squat by pushing your hips back as if you are sitting in a chair.
- Lower your body until your thighs are parallel to the ground or as low as your mobility allows.
- Ensure your knees are tracking over your toes and not caving inward against the resistance of the band.
- Pause briefly at the bottom of the squat.
- Drive through your heels to return to the starting position, fully extending your hips and knees.
Finishing
- Complete the desired number of repetitions.
- Carefully remove the resistance band.
- Perform a cool-down stretch focusing on your legs and hips.