Weerstandsband squat

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

Correct Execution and Technique

Follow these steps to perform the resistance band squat with proper 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 that you feel the resistance as you squat down.
  3. Bend your knees and lower your hips back as if you’re sitting on a chair, keeping your back straight and core activated.
  4. Press back up to standing by straightening your knees and hips, activating your glutes as you rise.

Perform the movement slowly and controlled, 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 technique for the resistance band squat:

Common Mistakes

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

  • Knee Position: Avoid letting your knees collapse inward. Keep them right above your toes throughout the movement.
  • Back Rounding: Keep your core tight and back straight. Avoid rounding your lower back, which can lead to strain.
  • Insufficient Depth: For optimal activation of the glutes, try to lower your hips 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 your thighs for less resistance.
  • Advanced Variation: Use a heavier resistance band or combine with a weight plate or kettlebell for added load.
  • Squat Pulses: At the bottom of the squat, add small pulses for extra challenge and increased glute activation.

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, using a heavier band or adding extra weight.

Breathing Technique

Inhale as you lower your body into the squat, and exhale as you push back up to the standing position. Proper breathing technique helps with better control and stability throughout the exercise.

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