Band Resisted Back Squat 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Quads
Secondary Targets
Execution
Compound
Force Type
Push (Bilateral)
Required Equipment
Band
Fitness Level
Advanced
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Band Resisted Back Squat is a lower-body exercise that primarily targets the quads, while also engaging several secondary muscle groups, including the abs, adductors, calves, glutes, hamstrings, and lower back. This variation of the traditional squat uses a resistance band, which is anchored to a stable surface, to increase the intensity of the movement. The band provides additional resistance as the lifter rises from the squat position, forcing the muscles to work harder, particularly during the upward phase. This exercise is effective for enhancing lower-body strength, stability, and overall muscle development.
How to Perform
Set the barbell just below shoulder height and adjust the safety stops so that they are positioned just above knee level.
Once the barbell is loaded, attach the resistance bands to the bottom of the rack using pegs or hooks on the rack itself. Secure the other end of the bands around the bar to create tension.
Grip the bar with your pinkies placed on the smooth rings, ensuring a secure hold.
Step under the bar and position it across the top of your rear deltoids for proper alignment.
Unrack the bar, taking 2-3 steps backward, and place your feet about shoulder-width apart for a stable stance.
Take a deep breath, engage your core, and ensure your elbows are kept in line with your torso throughout the movement.
Begin the descent by pushing your hips back and simultaneously bending your knees, lowering your body in a controlled motion.
Continue lowering until your thighs are parallel to the floor, keeping your chest lifted and back straight.
Reverse the movement by driving through your feet and pushing your hips forward, ensuring your abs remain tight and engaged.
Finish the squat by fully extending your knees and hips, exhaling as you reach the top position.
Tips
Find the toe angle that is most comfortable for you by experimenting, as it can vary from person to person.
Position the barbell across your back by pulling it down into your traps, ensuring the bar is securely placed.
Consider using a “false” grip (thumbs off the bar) if it helps reduce strain on your wrists and elbows, as it can be beneficial for some people.
Focus on driving through your entire foot during the squat, maintaining contact with three points: the big toe, little toe, and heel.
As you lower into the squat, imagine moving your hips straight down towards your heels, not back. Keep the movement vertical.
A slight forward movement of the knees over the toes is acceptable, but avoid excessive inward or outward knee movement. Those with longer femurs may need to allow their knees to travel further forward while keeping the torso upright.
As you reverse the squat, drive your traps into the bar and squeeze your elbows toward your torso to maintain stability and control.
Experiment with neck positioning: some prefer keeping the chin tucked (neutral position) while others feel more comfortable looking straight ahead. Try both and determine which suits your body mechanics.
When using a low bar position, sit back into your hips more, allowing for a forward lean in your torso. This will activate the posterior chain more effectively.
While it's important to prevent the knees from caving in, ensure they track in line with or slightly outside the second toe without excessive outward pushing.
How Not to Perform
Avoid Using Momentum
Don’t use jerky movements or momentum to complete the squat. This can lead to muscle strain and a lack of control, making it harder to focus on the target muscle (quads). Perform the movement with a smooth, controlled pace.
Don’t Let the Knees Collapse Inward
Ensure that your knees track in line with your toes. Letting your knees cave inward during the squat can lead to unnecessary strain on your joints and increase the risk of injury. Keep the knees aligned with the second toe.
Don’t Arch Your Back
Avoid excessive arching of your lower back, which can lead to strain and potential injury. Keep your core engaged and spine neutral throughout the movement to maintain proper form and protect your lower back.
Don’t Overextend Your Knees
Ensure that you’re not locking out your knees at the top of the movement. Fully extending your knees can cause unnecessary tension and reduce the time the target muscles (quads) are under load. Instead, stop just short of lockout.
Don’t Let Your Heels Lift Off the Ground
Keep your feet flat on the ground throughout the squat. Lifting your heels reduces stability and forces your body to compensate, shifting focus away from the quads and increasing strain on other muscle groups.
Don’t Lean Too Far Forward
Avoid excessive forward lean in your torso, which can shift the focus away from the quads and place unnecessary pressure on your lower back. Keep your chest lifted and torso slightly inclined to ensure you’re targeting the quads effectively.
Avoid Squatting Too Deep If It Compromises Form
Don’t force yourself to squat too deep if it causes your form to break down. Going too low can lead to discomfort or injury, especially if your mobility is limited. Aim for a depth where your thighs are parallel to the ground, or slightly deeper if you can maintain good form.
Don’t Let the Bands Lose Tension
Avoid letting the resistance bands lose tension during the movement. If the bands slacken, the exercise becomes less effective. Make sure the bands stay taut, especially during the upward phase, to keep continuous resistance on the muscles.
Avoid Focusing Only on the Upward Phase
Don’t rush the upward phase of the squat. Take your time on the way up to maintain muscle engagement and prevent losing energy. Focus on pushing through your whole foot (big toe, little toe, and heel) to activate the quads and other target muscles.
Don’t Overgrip the Bar
Avoid gripping the bar too tightly, which can lead to unnecessary tension in your forearms and upper body. Keep a firm but relaxed grip, focusing more on driving through your legs and keeping your upper body stable.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
