How To Do Resistance Band Squats

Squats exercise has a lot of variations. In this article, you will know resistance band squats variations and the proper ways of doing them. For instance, there are squats variations that you can do using various types of weights. Some exercises that are listed in this article include resistance band goblet squat, resistance band deadlift, wide squat with the resistance band, and many others.

In addition to that, the article shares a list of benefits of doing squats using a resistance band. More so, the article shares the benefits and the muscles worked by each exercise mentioned below.

Resistance Band Squats Benefits

There are different benefits that you can gain by doing the resistance band squats exercises. Below are some of the benefits that you can reap.

#1. Corrects Squat Posture

Resistance Band Squats - Corrects Squat PostureThe resistance band is useful in directing the wrong postures when doing the standard squat. Some people rarely complete the standard squat exercise without caving their knees. As such, the use of a resistance band corrects that mistake.

#2. Add Resistance

Exercise wearing the resistance band gives you added resistance. It challenges your body and you can work more muscles compared to the standard squat.

#3. Injury Prevention

The resistance band makes you exercise in good posture and form. As such, it minimizes injuries especially if you are a newbie in training.

Lunges With Resistance Bands

The resistance band lunges exercise is good for working the legs and thigh muscles.  The resistance bands add more resistance as you train. To do the exercise; follow the instructions below;

  1. Hold the ends of the resistance band and step on it with one foot and leave the other foot behind.
  2. Bend the front knee and let the back food also bend until the knee touches the ground.
  3. Return to the starting position.
  4. Repeat on one foot and then exchange to train the other foot.

Resistance Band Squats Before And After

Doing resistance band squats has its benefits. The exercise gives your muscles more resistance and it also makes you exercise in good posture. As such, the workout gives a different experience. In addition, the resistance band squats benefits the leg, thighs, and glutes muscles. You can realize the difference in muscle growth for those muscles after doing the resistance band squats for some time.

Heavy Resistance Band Squats

A heavy-duty resistance band makes the exercises more challenging. These types of resistance bands are ideal for more experienced trainers who are aiming to make their workouts more intense.

Resistance Band Deadlift

Resistance Band Squats - Resistance Band DeadliftThis exercise is good for improving the healthiness of the bones. In addition to that, it also tones your muscles and strengthens them. To do the exercise; follow the steps below;

  1. Hold the ends of the resistance band with your hands.
  2. Then step on the resistance band and keep your feet at hip width apart.
  3. Bend your knees a bit and your waist to bring your upper body forward until it is parallel to the ground. This is a starting position.
  4. Then straighten yourself to stand upright.
  5.  Return to the starting position.
  6. Repeat as much as you can.

Squats With Resistance Bands And Weights

There is a various exercise that you can do using the resistance bands and weights. The combination use of resistance bands and weight gives your muscles more pressure. And this is good for pumping up your muscles to become bigger. Below are various exercises that you can do using the weight and resistance band;

Squat With Resistance Band And Barbell

This is a high-intense exercise that works your shoulders, back, glutes, hamstrings, legs, and arm muscles. The use of a resistance band and weight gives your muscles more tension that helps you to burn fat and makes your muscles strong and lean. Therefore, this is a kind of resistance band squats bodybuilding exercise. To do the exercise, follow the instructions below;

  1. Tie resistance bands onto the sides of the Smith machine’s lower frame bar. Then tie the resistance band from the bottom to the barbell. Make sure that both sides and securely tied from the bottom to the barbell that is up.
  2. Then choose your weight that you are comfortable with.
  3. Step to the machine and make sure that the barbell is on top of your shoulders.
  4. Hold onto the bar with your hands at shoulder width apart and keep your feet planted on the floor at shoulder width apart.
  5. Unrack the barbell and go down to a squat position. Go won until your thighs are parallel to the ground.
  6. Return your body to the starting position.
  7. Repeat to reach the number of your preferable sets and reps.

Wide Squat With Resistance Band

A wide squat resistance band is good for working with almost your major muscles. For instance, the exercise works your glutes, hamstrings, legs, shoulders, and arms. The barbell is good for muscles developing and building. To do the exercise, follow the instructions below;

  1. Set the Smith machine and choose the weight of your choice.
  2. Wear a resistance band around your lower thighs.
  3. Step into the machine and position yourself under the bar. Make sure that the bar is resting on your shoulders.
  4. Unrack the bar and lower yourself to a squat position.
  5. Rise up to return to the starting position.
  6. Repeat.

Resistance Band Goblet Squat

This is another exercise that targets several major body muscles. For instance, it works the glutes, hamstring, calves, core, abs, biceps, and shoulders. To do the exercise, follow the steps below;

  1. Hold a kettlebell with your hands and bring it close to your chest. Let your elbows point down.
  2. Stand with your feet at shoulder width apart.
  3. Lower your body to a squat position or until the thighs are parallel to the ground.
  4. Return to the starting position and keep the kettlebell closer to your chest throughout the exercise.
  5. Repeat as much as you can.

Resistance Band Dumbbell Side Squats

The dumbbell side squats give your thighs a different challenge. The exercise targets your outer and inner thigh muscles. The standard squat movement does not give these muscles more attention than side squats. In addition to that, using dumbbells makes the exercise more intense. To do the exercise; follow the instructions below;

  1. Wear a resistance band around your lower thighs.
  2.  Hold a pair of dumbbells and stand with your feet at hip width distance apart.
  3. Lower your body to a squat position and keep your arms hanging towards the ground throughout the exercise.
  4. Stand up and let your right foot to step out. Then lower your body to do a side squat.
  5. Stand up and lower yourself to a squat position.
  6. Then stand up and let your left food step out to do a side squat. Lower your butt towards the floor to a squatting position.
  7. Stand up and repeat steps 3, 4, 5, and 6.

Resistance Band Squat Walk

Resistance Band Squats - Resistance Band Squat WalkThe resistance band squat walk is one of the best resistance band squats leg exercises. This exercise targets your glutes, calves, and thigh muscles. More so, makes those muscles stronger thereby stabilizing the knees. To do the exercise, follow the instructions below;

  1. Step inside a resistance band and position it around your lower thighs.
  2. Lower your body to a squat position and do 10 steps to your right. Keep your body in a squat position. Then take 10 steps to your left.
  3. Repeat as much as you can.

Resistance Band Squats With Bar

The resistance band squats with a bar is a strength exercise that works your glutes, legs, thighs and shoulders. To do the exercise; follow the steps below;

  1. Wear two resistance bands on your shoulders so that they cross each other.
  2. Then pull down the band from your right shoulder and step on it with your left foot. Pull the band on your left shoulder and step on it with your left foot.
  3. Then unrack the bar from the Smith machine and let it rest on your shoulders.
  4. Go down to a squat position or until your thighs are parallel to the ground.
  5. Return to the starting position

Resistance Band Jump Squats

Doing resistance band jump squats is good for strengthening your lower body major muscles. Primarily, the exercise targets the glutes. In addition to that, it also works the hamstrings, quad, calves, hip flexors, and more. To do the exercise; follow the steps below;

  1. Attach two resistance bands in two dumbbells and place them apart. Make sure that the dumbbells are heavy to hold the resistance when you are jumping.
  2. Step at the center of the dumbbells. Take the resistance band from your right side and wear it on your left shoulder. Then take the resistance band from your left side and wear it on your right shoulder.
  3. Keep your feet at shoulder width apart throughout the exercise.
  4. Then jump up as far as you can and lower your body to a squat position.
  5. Repeat jumping as much as you can.

Final Thoughts

Doing a resistance band squat is similar to doing the standard squat. However, using a resistance band makes you do the squat properly. There are so many squats variations that you can do using a resistance band. Some of these variations are similar while others are different. For instance, some of them are done with additional weight.

A combination of a resistance band and weight is more intense and is ideal for experienced trainers. But using a resistance band in squatting is also good for challenging the muscles and strengthening them.

Which squats variations do you like doing and why? Share your experiences.

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