This exercise involves placing a resistance band around the thighs while performing a squat. The band adds extra resistance to the movement, targeting the glutes and outer thighs.
Type
Strength
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Targets multiple muscle groups including quads, glutes, hamstrings, and calves
- Increases strength and power in lower body
- Improves balance and stability
- Can be modified for different fitness levels by adjusting band resistance or depth of squat
- Can be done with minimal equipment and space
How to perform
- Start by standing with your feet shoulder-width apart and your toes pointing slightly outward.
- Place a resistance band around your thighs, just above your knees.
- Lower yourself into a squat position by bending your knees and pushing your hips back.
- As you lower yourself, push your knees out against the resistance of the band.
- Keep your chest up and your back straight throughout the movement.
- Pause briefly at the bottom of the squat, then push through your heels to stand back up.
- Repeat for the desired number of repetitions.
FRONT VIEW
BACK VIEW
Glutes
Primary
Hamstrings
Primary
Calves
Secondary
Abs
Secondary