She Strengthens

Unlock the Power of Banded Squats

Are you ready to take your squat game to the next level? Look no further! Banded squats are a variation of the classic air squat that uses a resistance band to add intensity and challenge to the movement. Not only are bands affordable and portable, but they’re also a great way to engage your glutes, quads, and hip abductors.

The Basics of Banded Squats

To perform a banded squat, you’ll need a mini loop band. Place the band around your thighs, just above your knees, to target your glutes. Stand with your feet hip-width apart, then lower yourself into a squat, pushing your hips back as if you’re about to sit in a chair. Keep your back upright and descend until your thighs are parallel to the floor. Hold for 1-3 seconds, then rise to the starting position, squeezing your glutes at the top.

Benefits of Banded Squats

So why should you incorporate banded squats into your workout routine? For starters, they’re a great way to build strength and endurance in your lower body. The added resistance from the band also helps to engage your core and improve your overall squat form. Plus, banded squats are a low-impact exercise, making them easier on your joints compared to traditional weighted squats.

Variations to Take Your Squat to the Next Level

Ready for a challenge? Try these banded squat variations to mix things up:

• Banded Squat Jack: Add a plyometric element to your squats by jumping up from the bottom of the movement.
• Anchored Hinge Squat: Use a larger loop band to perfect your form and engage your glutes and quads.
• Resistance Band Squat with Lateral Lift: Kick your leg out to the side as you rise from the squat to target your glutes from a different angle.
• Banded Split Squat: Isolate each leg by performing a split squat with a large loop band.
• Resistance Squat with Overhead Raise: Engage your entire upper body and core by raising the band overhead as you squat.
• Banded Butterfly Squats: Press your knees outward at the bottom of the squat to target your glutes and hip abductors.
• Banded Squat Walk: Focus on glute activation and strength by performing a squat walk with a mini loop band.
• Banded Barbell Squat: Take your squat to the next level by using two large bands to assist with the movement.

Get the Most Out of Your Banded Squats

Remember to start with a resistance level that feels comfortable and gradually increase the intensity as you become stronger. It’s also essential to focus on proper form and technique to avoid injury and get the most out of the exercise. With consistent practice and progressive overload, you can unlock the full potential of banded squats and take your fitness journey to new heights.