LiftSetsLiftSets / Exercises / Squats - With Bands
Squats - With Bands
Works the quadriceps. Helped by the calves, glutes, hamstrings and lower back.
Bright blue is the target muscle. Darker blue is helping. The app shows this as a moving demo.
Muscles worked
quadricepscalvesgluteshamstringslower back
How many reps
| Goal | Reps per set |
|---|---|
| Strength | 3-6 |
| Muscle size | 6-10 |
| Endurance | 12-20+ |
Whatever the number, the set should end within a rep or two of the point where you could not do another with good form.
| Kit | Bands |
|---|---|
| Level | Beginner |
What to think about
- Chest up, brace before you sit.
- Knees track over your toes.
- Drive up through the whole foot, not the toes.
How to do it
- To start out, make sure that the exercise band is at an even split between both the left and right side of the body. To do this, use your hands to grab both sides of the band and place both feet in the middle of the band. Your feet should be shoulder width apart from each other.
- When holding the bands, they should be the same height on each side. You should be using a pronated grip (palms facing forward) and have the handles of the bands next to your face for this exercise. This is the starting position.
- Slowly start to bend the knees and lower the legs so that your thighs are parallel to the floor while exhaling.
- Use the heel of your feet to push your body up to the starting position as you exhale.
- Repeat for the recommended amount of repetitions.
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 Squats - With Bands with last time's numbers in front of you, a rest timer on your lock screen and a graph of your progress.
Coming soon to the App Store