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Resistance Band Squats

Lower Body Resistance Band Exercises Video Series

The resistance band squats is the first of these free fitness videos to strengthen the lower body.

There are several different muscles that will be engaged while doing this exercise. The primary target for this are the quadriceps.

The quads are the upper leg muscles known as the thighs. While this is the primary target, you will also feel other areas being strengthened.

The other muscles include the gluteus maximus, hamstrings, calves and lower back.

The gluteus maximus together with the medius and minimus make up your glutes, or buttocks. This is the largest of these three muscles.

The hamstrings are actually five different tendons that are contracted by three posterior thigh muscles. However, the term hamstring is often used to refer to the thigh muscles themselves.

The calf muscle is located on the back of the lower leg and is made up of two different muscles; the gastrocnemius and the soleus.

Exercise #1 - Squats

As you do this exercise be sure to sit back on your heels, like sitting down in a chair, to minimize strain on your back.
  1. Place the resistance band under the arches of both feet and stand with legs about shoulder width apart.
  2. Grab both ends of the resistance band, one end in each hand.
  3. Bring both arms up with elbows bent to your shoulders with the resistance band slightly in front of you.
  4. Keeping your hands by your shoulders, slowly bend your body as if sitting in a chair putting your weight on your heels until thighs are about parallel with the floor.  
  5. Return to starting position and repeat for 8 to 16 reps.
Tip: Keep your back straight and try not to arch it. This will help minimize pain in the lower back area as you do this workout.

Watch the video below to ensure you are doing the this move correctly. 


Not all mobile devices will display the video correctly. If you are not seeing the full video (or it's not displaying at all), click here to view the resistance band squats on youtube.




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