Band Squat Hold

Body region

• Legs
• Glutes

Muscles

Main

• Gluteus Maximus
• Gluteus Medius
• Rectus Femoris
• Vastus Lateralis
• Vastus Medialis
• Vastus Intermedius

Helps

• Tensor Fasciae Latae
• Adductor Magnus
• Soleus

Holds

• Erector Spinae
• Rectus Abdominis
• Transversus Abdominis

Equipment

• Resistance Band

Technique

1. Place a looped resistance band just above your knees and stand with the feet shoulder-width apart.
2. Sit down into a squat, parallel to the floor or a depth you can hold with good form.
3. Push the knees out against the band so that they stay in line with the toes.
4. Hold the position for the set time while breathing steadily.
5. Stand up slowly to finish.

Cues

• Keep pushing the knees out against the band.
• Keep the weight on the whole foot.
• Stay tall in the chest and brace the abs.

Common mistakes

• The knees caving in against the band.
• The heels lifting.
• Holding the breath.
• Rounding the lower back.

Alternatives

• Band Squat
• Bodyweight Squat
• Wall Sit