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Band Squat

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  Primary Muscle Group: Quads and Glutes

Muscle Groups Worked in This Exercise: Quadriceps femoris, Gluteus medius and maximus

Preparation: Place the band under the arches of both feet and stand with your feet shoulder-width apart. Grasp the handles with an overhand grip, bringing them up to shoulder height with your palms facing forward.

Breathing: As you extend your legs, breathe out; breathe in when you straighten your legs.

Execution: Slowly, bend your knees and push your weight back slightly (as if you are about to sit in a chair). Keep your heels on the floor. Stop just as your legs reach a 90-degree angle with the floor. Pause and then straighten your legs again, pushing through your heels, back to start.

Comments: As always, avoid positioning your knees past your toe line when bending to the 90-degree angle. If you need more of a workout, move your feet wider apart. Conversely, if you need to start out a little more slowly, move your feet closer together.

Here are a few suggested alternative exercises:

  • Ball Leg Lunge
  • Ball Lunge
  • Ball Wall Squat
  • Band Lunge
  • Band Lying Leg Extension
  • Band Standing Leg Extension
  • Barbell Bulgarian Split Squat
  • Barbell Lateral Lunge
  • Dumbbell Dead Lift
  • Dumbbell Hack Squat
  • Dumbbell Lateral Lunge
  • Dumbbell Lunge
  • Dumbbell Lunge Crossover
  • Dumbbell Lunge Walking
  • Dumbbell Squat
  • Dumbbell Sumo Squat
  • Front Squat
  • Hack Front Squat
  • Hack Squat
  • Leg Press - Machine
  • Lunge - Barbell
  • Lunge - Smith Machine
  • Lunge Backward
  • Lunge Crossover
  • Lunge Diagonal
  • Lunge Forward
  • Squat - Barbell
  • PowerBlock Dumbbells