The Resistance Band Squat is an affordable and convenient way to build muscle and build strength. With the squat, there is no risk of missing out: it is a popular exercise that targets the glutes and the surrounding muscles. However, many people don't find regular squats difficult enough and want to challenge themselves by adding extra resistance.
Using resistance bands can give you an extra challenge to make squat exercises more effective! In this article, we explain all the benefits of the elastic squat as well as the 6 best exercises to do at home tomorrow!
The benefits of the elastic squat
Resistance Bands are great for squats because they help to control the movement from start to finish. They provide resistance when lowering into a squat (known as an eccentric movement) as well as resistance when rising from a standing position (known as a eccentric movement). concentric). This means that your muscles remain under tension throughout the exercise, forcing them to work harder.
This leads to muscle building: the squat with rubber band causes muscle tissue to tear, which sends signals for muscle repair and growth to the body. Squatting with resistance bands targets the glutes, quadriceps and hip adductor muscles. Secondary muscles targeted by this exercise include the back and abs, which your body needs for balance and stabilization.
The 6 best squat exercises with rubber band
Classic squat with rubber band
Adding a resistance band to a normal squat introduces a new challenge to your workout routine. Here's like doing a squat with a rubber band: stand with your feet slightly wider than hip-width apart. The elastic band is just above your knees.
Your toes should point slightly outward. Slowly push your hips into a seated position while bending your knees. Continue to lower yourself until your thighs are parallel to the floor. Your knees should be at a 90 degree angle. Hold the position for 2-3 seconds, then slowly rise back to the starting position. Perform 8-12 reps.
If for best results, don't get up too quickly. Most of the benefits of the squat come from the concentric upward movement. Stand up slowly while focusing on the contraction of the glutes.
Sumo squat with resistance
sumo squats with rubber band are well known for building glute muscle. They look like a regular squat, but target the back muscles of the buttocks more. Stand with your feet slightly wider than hip-width apart. Your toes should point outward about 45 degrees.
Place the elastic just above the top of your knees. Lower your hips back and bend your knees into a squat formation. Hold the position, return to a normal position by pushing your heels in and activating your glutes. Perform 8 to 12 repetitions.
Squat cup with elastic
The Bungee Cup Squat Variation focuses on lowering your body toward the floor, which helps activate your glutes, quadriceps, calves and core Place your feet slightly wider than hip-width apart with your toes angled slightly outward. Put the Resistance Band under your feet.
Hold the ends of the band with both hands and bring them together in front of your chest to create a triangle. Start sitting in a squat position, bringing your butt back as if trying to sit on your heels.
Lower as low as you can and hold for 2-3 seconds. Raise your body by pushing your heels into the floor and squeezing your glutes until you are in a standing position. Perform 8-12 reps.
Pulse Squat with Resistance
This move involves a standard squat with an extra step before doing the upstroke. Stand with your feet slightly wider than hip-width apart with a resistance band just above your knees. Point your toes slightly outward and place your hands on your hips or in front of you.
Slowly push your hips into a seated position while bending your knees. Continue to lower yourself until your thighs are parallel to the floor. The knees should be at a 90 degree angle. Before standing up, do mini-squats and pulse up and down for a count of five. Stand up, concentrating and activating your glutes. Perform 8-12 reps.
Squat with side leg raise
This move requires balance, but can be very effective at targeting your glutes. It's important to keep your back flat and your core tight to help you stay balanced for this variation of the squat with rubber band. Stand with your feet slightly wider than hip-width apart with a band just above your ankles. Your toes should point slightly outward and your hands should be on your hips or in front of you.
Lower into a standard squat position, focusing on moving your hips back and bending your knees. Hold the position for 2 to 3 seconds. When you return to a standing position, lift your right leg out to the side until you feel the tension in the rubber band.
Then return to a standing position. Alternate legs with each repetition. Perform 8 to 12 repetitions. If you find this movement difficult, perform the squat first and come back to a standing position. Pause for a moment, then proceed to leg extension outwards.
Walking squat with resistance
While not technically a squat with rubber band, the walking squat combines a squat position with a lateral movement. Stand with your feet hip-width apart with the band just above your knees. Lower yourself into a quarter squat with your hands on your hips or in front of you.
A quarter squat is about half of a normal squat. Step sideways with your right foot, making your feet wider than your hips. Move your left foot in the same direction to bring your body back to hip width.
Don't get up and make sure you stay in a squat position the whole time Keep turning right for 3-4 paces. Then perform the same movement to the left until you are back where you started. This concludes a repeat.
Do 8-12 of these. Make sure to maintain constant tension on the elastic. If the band slips down, try a smaller band or tie a loose band around your knees instead.
Our resistance bands for squats with elastic
The 3-level fabric elastic bands™ have been specially designed and designed for strengthening the gluteal muscles, such as for the squat with rubber band. The 3 levels of intensity allow you to modulate the difficulty according to your physical condition on the day: beginners, medium or advanced.
You have access to endless possibilities of bodyweight exercises to strengthen your glutes and your thighs right at home. The fabric elastics are made of resistant and long-lasting materials, guaranteed anti-tear. It's also very easy to transport to train anywhere, whether at home , in the office, outdoors, on vacation, etc.
You don't have to put aside your workouts even when you're on the go! To best support you in your weight training, our resistance bands come with a storage bag and an exercise guide: you will find everything you need to do effective squats with elastic!
In summary: The elastic squat
The Bungee Squat is a great way to intensify this exercise which can become easy with regular practice. It's a classic core movementthat has many benefits for lower body strengthening.
With a rubber band, you also increase the time you put the muscle under tension: it's much more effective for gaining muscle or losing weight. If you're looking for a safe and durable elastic model, discover our 3-Level Cloth Elastic Bands™ at Fitness Super -Human. Among the best squat exercises with rubber band, we therefore find:
- the classic squat;
- the sumo squat;
- the cup squat;
- the pulsed squat, or mini-squats;
- the squat with lateral raise;
- the walking squat.
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