If you wish to enhance your glute and quad muscle tissues, you could be questioning easy methods to do a squat with resistance bands. This compound motion is among the easiest and simplest workouts on your legs. Including a resistance band to your squats will enhance the depth of the train—and it might assist enhance your type, too.
To do the train, you merely must loop the band round your legs—simply above the knees—earlier than transferring right into a squat. Sounds easy, proper? But it surely’s simple to make errors if you squat, so we requested the consultants easy methods to do it correctly.
As a fast facet word, the finest resistance band for squats are ones with a shorter loop, which sit comfortably round each legs. Ensure you have one handy earlier than you get began. And in the event you’re searching for extra methods to make use of your band, have a learn via our article on resistance bands leg exercise concepts
Suggestions and steerage
Squatting with a resistance band is typically known as a ‘banded squat.’ It is just like an everyday squat, however you will really feel just a little extra resistance if you do it. Mike Tanner, private coach and head of training and studying at Bodyism, advises following these steps:
1. First, place the resistance band simply above the highest of your knees.
2. Subsequent, be sure that your toes are barely wider than hips and your toes are turned out 5 – 10 levels.
3. Decrease your self into the squat and push your hips again. Maintain your knees pushing out sideways into the band as you squat however be sure that they keep in step with your toes. This prompts the muscle tissues that align your knees when you squat to enhance your squat motion sample.
4. Get up and launch the band barely as you do, then repeat for an extra 9 reps.
Tips on how to make your banded squats tougher
The only strategy to make your banded squat tougher is by utilizing a resistance band with a higher stage of resistance. However there are different methods to extend the depth.
Constantinos Yiallouros, from Anytime Health UK, recommends pausing for about three seconds on the backside of the motion, earlier than bringing your self again up slowly. “The additional pause and ascending slowly will additional enhance the time below rigidity and provide you with far more profit than rising rapidly. For additional advantage on the prime of the motion, squeeze your glutes earlier than taking in your subsequent rep,” he stated.
As soon as you are able to do these comfortably you can lengthen the pause on the backside of the squat to make it harder.
Frequent squat errors to keep away from
There are some widespread errors made when squatting, each when utilizing resistance bands and when utilizing free weights. This is what to look out for.
Knees turning inwards: That is typically attributable to a weak point within the glutes. Banded squats shall be significantly efficient at correcting this situation, Yiallouros says, as a result of the fixed rigidity concerned means you have to focus in your type, but additionally as a result of banded squats enhance the energy of your glutes.
Half-reps: For one of the best outcomes, you have to full a full vary of movement, which suggests getting your thighs parallel to the bottom earlier than you start to face up. This may imply you get the total profit from the squat. Some individuals assist themselves obtain this by placing an train bench or low chair behind them when performing the squat. When their bottom touches the bench, they know they’ve accomplished the total vary of movement.
Heels off the bottom: Your toes should keep absolutely on the bottom all through the squat motion, Yiallouros says. When doing the squat, you have to push via your heels reasonably than the balls of your toes or your toes – this provides you with the total profit from the train.
What are the advantages of doing squats?
Squats are a compound motion and use numerous totally different muscle tissues, however they primarily goal your legs. Richard Blagrove, a physiology lecturer at Loughborough College, defined that the motion principally focuses in your glutes and your quads. However a effectively executed squat can recruit different muscle tissues too: “If the squat is carried out with load and good type, stabilizing and fixating muscle tissues across the trunk and higher physique additionally obtain a robust stimulus,” stated Blagrove.
Strengthening your decrease limbs could make on a regular basis duties like strolling up stairs really feel simpler. And constructing leg muscle is nice on your sporting efficiency too, based on Blagrove: “In sport, the power required to carry out explosive motion patterns, like sprinting, altering route and leaping comes from the muscle tissues of the decrease limbs.”
Including a resistance band to your squat will enhance the depth of your train and may produce other advantages, too. “Once you examine banded squats to free weight squats, the primary profit is the give attention to right type,” stated Yiallouros from Anytime Health. “The strain of the band means you focus extra on the motion and also you’re much less liable to compromising your type and probably inflicting damage.”