LiftSets / Exercises / Reverse Band Power Squat

Reverse Band Power Squat

Works the quadriceps. Helped by the adductors, calves, glutes, hamstrings and lower back.

What to think about

• Bar on the traps, not the neck. Elbows under the bar.
• Sit back and down, knees track over the toes.
• Drive up through the whole foot.

How to do it

1. Begin in a power rack with the pins and bar set at the appropriate height. After loading the bar, attach bands to the top of the rack, using either pegs or the frame itself. Attach the other end of the bands to the bar.
2. Begin by stepping under the bar and placing it across the back of the shoulders. Squeeze your shoulder blades together and rotate your elbows forward, attempting to bend the bar across your shoulders. Remove the bar from the rack, creating a tight arch in your lower back, and step back into position. Place your feet wide for more emphasis on the back, glutes, adductors, and hamstrings.
3. Keep your head facing forward. With your back, shoulders, and core tight, push your knees and butt out and you begin your descent. Sit back with your hips as much as possible. Ideally, your shins should be perpendicular to the ground. Lower bar position necessitates a greater torso lean to keep the bar over the heels. Continue until you break parallel, which is defined as the crease of the hip being in line with the top of the knee.
4. Keeping the weight on your heels and pushing your feet and knees out, drive upward as you lead the movement with your head. Continue upward, maintaining tightness head to toe, until you have returned to the starting position.

Other exercises for the quadriceps

• Barbell Full Squat
• Barbell Hack Squat
• Barbell Lunge
• Barbell Squat
• Barbell Squat to a Bench
• Barbell Step Ups
• Barbell Walking Lunge
• Bodyweight Squat

Track it in LiftSets

Log Reverse Band Power Squat with last time's numbers in front of you, a rest timer on your lock screen and a graph of your progress.

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