Resistance bands for home training are one of the most convenient sports equipment and can be moved to any place you want, especially during the epidemic situation and we can't go out.
If you can practice regularly, it is advisable to equip yourself with a suitable set of resistance bands to practice, especially squat exercises.
These resistance bands are designed with stretchy elastic materials and are perfect for training anywhere.
Manufacturers all over the world have offered the most suitable materials as well as the features of resilience, bearing capacity, and increased ability to suit most users from those beginner users to professional exercise users.
In this article, we will share the best resistance bands for squat training and you can easily choose them to save you more time.
Not only that, but below this article, we also share effective exercises and the right way to practice to get the best results for every training day.
Squats with resistance bands are an affordable and convenient way to build muscle and strength.
Squats are a popular exercise that targets the glutes and surrounding muscles. However, many people don't find the regular squat exercise challenging enough. Using a resistance band can give you an extra challenge to perform a more effective squat.
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This article lists 9 ways to do squats and explains how they can benefit your workout routine.
Benefits and usage
Resistance bands are great for squats because they help control the squat movement from start to finish.
They provide resistance when you lower in squats, known as the eccentric movement, as well as resistance when you stand up, known as concentric movements.
This means your muscles are working under tension throughout the exercise, making them work harder.
Ultimately, this leads to muscle building. Exercise causes muscles to tear and fail, which sends signals to the body for repair and muscle growth.
The barbell squat targets the glutes, quads (front thighs), and hip muscles. Secondary muscles that this exercise targets include the back and core, which your body needs for balance and stability.
You can use three main types of resistance bands for squats:
- Loop bands. These continuous loops provide a variety of resistance levels. They are often worn just above the knee or ankle and are very flexible, making them useful for full-body workouts.
- Mini loop bands. These shorter loops are designed to be worn above the knee for lower body workouts. They are usually made of soft fabric to prevent them from rolling up.
- Do-it-yourself resistance band. You can tie these thin, long pieces of fabric into a loop or wrap them around your leg or another object. You can use them for both the upper and lower body.
Depending on where you are in your fitness journey, you may want to choose ropes that provide more or less resistance.
Straps are typically limited to 5–150 pounds (2.3–68 kg).
It is important to choose a band that provides a challenging resistance level. However, make sure that the resistance band you choose still allows for proper form.
Choosing a resistance that's too hard for you can cause the knee to buckle. Increased inward rotation of the knee can lead to injury.
Resistance bands often come in packs, offering a variety of difficulty levels. You can buy them easily at an affordable price at most gym stores or online.
Resistance bands add load and resistance to regular squats. This allows for more muscle activation and is important for building strength and muscle.
9 squat exercises with resistance bands
When doing resistance band squats, make sure you're focused, your back is flat, and your center of gravity is. Also, be sure to avoid hunchback.
If the strap is too hard, try doing the move without the strap until you build strength and balance. You will not benefit from resistance bands if your movements are not correct.
Working with a physical therapist, personal trainer, or other qualified healthcare providers can help you learn how to do each movement properly and safely.
Here are 9 resistance band squats you can easily add to your workout routine.
1. Standard banded squat
Adding a resistance band to a regular squat can bring a new challenge to your workout. Here's how to do it:
- Stand with your feet slightly wider than your hips with a loop or mini laces just above the knees. Your toes should point out slightly with your hands on your hips or in front of you.
- Slowly push your hips back to a sitting position while bending your knees.
- Continue lowering until your thighs are parallel to the floor. Your knees should be at a 90-degree angle. Hold the position for 2-3 seconds, then slowly lift back to the starting position.
- Do 8–12 repetitions.
Advice: Don't grow too fast. Most of the benefits from squats come from the concentric movement of standing up. Slowly stand up while focusing on squeezing your glutes.
2. Banded sumo squat
Sumo squats are well known for developing your glutes. This move is similar to a regular squat but focuses more on the glutes.
- Stand with feet slightly wider than hips. Your toes should point out about 45 degrees. Place a rope loop or mini loop just above your knee.
- Lower your hips back and bend your knees into a squat.
- Hold the position, return to the normal position by pushing into the heels and activating the glutes.
- Do 8–12 reps.
3. Banded goblet squat
The banded goblet squat focuses on lowering your body toward the ground, helping to activate your glutes, glutes, calves, and core.
- Place your feet slightly wider than your hips with your toes slightly apart. Place a free band under your feet. Hold the ends of the ribbon with both hands and bring them in front of your chest to form a triangle.
- Begin to lower yourself into a squat, bringing your butt back as if you were trying to sit on your heels. Lower yourself as low as you can and hold for 2-3 seconds.
- Raise your body by pushing your heels into the ground and squeezing your glutes until you are in a standing position.
- Do 8–12 times.
4. Banded pulse squat
This move consists of a standard squat with an additional step before lifting up.
- Stand with your feet slightly wider than your hips with a loop or mini laces just above the knees. Point your toes out slightly and place your hands on your hips or in front of you.
- Slowly push your hips back to a sitting position while bending your knees.
- Continue lowering until your thighs are parallel to the floor. The knee should be at a 90-degree angle.
- Before getting up, stand up slightly and start up and down for a count of five.
- Step back, focusing on bringing your heels down and activating your glutes.
- Do 8–12 reps.
5. Banded lateral leg raise squat
This move requires balance but can be highly effective when targeting your glutes. It's important to keep your back flat and tense to help you keep your balance.
- Stand with your feet slightly wider than your hips with the laces looping just above the ankles. Your toes should point out slightly and your hands should be on your hips or in front of you.
- Lower into a standard squat, focusing on moving your hips back and bending your knees. Hold for 2-3 seconds.
- As you return to a standing position, lift your right leg to the side until you feel the stretch in the rope. Then return to the standing position.
- Alternate each rep with the other leg.
- Do 8–12 reps.
Tip: If you find this move difficult, do the squat first and return to standing. Pause for a moment and then continue with an outward stretch.
6. Banded split squat
The squat helps to target other muscles along with the glutes, such as the calves, biceps, and shoulders.
- Stand with your feet hip-width apart and take a step forward with your right foot. Place a loop of the rope underneath your right foot. Hold the ends of the strip with your hands to the sides.
- Lower your body until both knees are at a 90-degree angle. This looks like a lunge with your left knee facing the ground and your right knee up.
- Press your right foot down to steer back to a standing position. Make sure to activate your glutes throughout the movement.
- Do 8–12 reps.
7. Anchored squat
- Take a resistance band and tie it around a solid structure (for example, a pole, weighted exercise bench, or knob on a closed-door). It should be about 90–120 cm above the ground
- Place the other end of the band around your hips and step forward with both feet until you feel a stretch.
- Once you're in a stable position, slightly bend your knees and push your hips back. The bandage will naturally pull your pelvis back as you bend your knee. Focus on staying fit and not letting the band pull you back.
- Hold for 2-3 seconds and return to a standing position.
- Do 8–12 reps.
8. Barbell banded squat
If you use a weight rack, you can add resistance bands for an extra challenge. However, only do this move if you're already comfortable doing traditional dumbbell squats.
- Place a rope loop or mini loop just above your knee. Next, approach the barbell and carefully place the bar across your shoulders.
- Step back and slowly lower yourself into a standard squat. You will feel additional resistance from the resistance bands. Hold for 2-3 seconds before returning to a standing position.
- Do 8–12 times or as many times as you can safely do.
Tip: Don't use a resistance band if you can't safely perform a dumbbell squat.
The additional resistance can distract you from safe squats with the weight you're holding. This can lead to injuries to the knees, back, and other areas.
9. Lateral band walk
Although it's not technically a squat, the crosswalk combines a squat with a side-to-side movement.
- Stand with feet hip-width apart with a loop or mini wrap just above the knees.
- Lower into quarter squats with your hands on your hips or in front of you. A quarter squat is about half of a normal squat.
- Step aside with your right foot, making your feet wider than your hips.
- Move your left leg in the same direction to bring your body back to a hip-width position. Do not get up and make sure to stay in a squatting position the entire time.
- Continue to step to the right for 3–4 steps. Then do the same movement to the left until you return to the starting position.
- Do 8–12 reps.
Tip: Make sure to maintain constant tension on the strap. If the strap slips down, try a smaller one or tie it loosely around your knees.
You can do many squats with different resistance bands. Focusing on correct form and safe movements will help you get the best results and prevent injury.
Final:
Squats with resistance bands will cost you an inexpensive, convenient and effective way to build muscle and strength in your glutes.
You can safely add resistance bands to most squats, as long as you can still maintain proper form. It is best to start with bands of lower force and gradually increase resistance from there.
If you're not sure if you're doing the squat safely and effectively, talk to a fitness trainer who can assess your form and make personalized recommendations chemical.
Hopefully, the information in this article will help you choose the right resistance band for your own workouts at home.
What you need to do next is choose an exercise program that is right for you if you are a new member.
And if you're a professional exerciser, you know for sure that maintaining a regular workout every day is the key to achieving most of your goals.
Good luck!
