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.
are several different muscles that will be engaged while doing this
exercise. The primary target for this are the quadriceps.
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.
gluteus maximus together with the medius and minimus make up your
glutes, or buttocks. This is the largest of these three muscles.
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.
- Place the resistance band under the arches of
both feet and stand with legs about shoulder width apart.
- Grab both ends of the resistance band, one end
in each hand.
- Bring both arms up with elbows bent to your
shoulders with the resistance band slightly in front of you.
- 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.
- Return to starting position and repeat for 8 to
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.
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seeing the full video (or it's not displaying at all), click
to view the resistance band squats
Back Stretching Exercises
Keeping your back healthy is important in order to minimize injuries.
In addition to strengthening exercises, be sure to stretch the back.
Biking for Exercise
the outdoors as you get in your aerobic workout. Biking for exercise
will get your heart pumping as you view the scenery outdoors.
Calorie Intake Chart
Download this free spreadsheet to track the calories you consume and the calories you burn with your workout.