Reverse Band Back Squats 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Quads
Secondary Targets
Execution
Compound
Force Type
Push (Bilateral)
Required Equipment
Barbell
Fitness Level
Advanced
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
Reverse Band Back Squats are an effective lower-body exercise that primarily target the quads while also engaging several secondary muscle groups, including the abs, adductors, calves, glutes, hamstrings, hip flexors, and lower back. This exercise is performed with a barbell, with resistance bands attached to the barbell and anchored to the floor or a stable object behind the lifter. The bands provide accommodating resistance, which increases the load as the lifter stands up, helping to activate more muscle fibers throughout the movement. This variation can improve strength, stability, and muscle activation in the lower body.
How to Perform
Set the barbell just below shoulder height and adjust the safety stops to be slightly above knee level.
Once the bar is loaded, attach the resistance bands to the top of the rack, either via pegs or directly to the rack itself. Secure the other end of the bands around the barbell to create the desired resistance.
Grip the barbell with your pinky fingers placed on the smooth rings.
Step under the bar, positioning it at the top of your rear deltoids.
Unrack the barbell, taking 2-3 steps back, and set your feet at shoulder width apart.
Engage your core, take a deep breath, and keep your elbows tucked in toward your torso.
Begin the squat by pushing your hips back while simultaneously bending your knees.
Lower your body until your thighs are parallel to the floor.
Start the ascent by driving your feet into the floor and keeping your abs engaged.
Fully extend your hips and knees at the top of the movement, exhaling as you complete the lift.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
By incorporating bands into the exercise, you can overload the top part of the squat. The bands stretch the most at the bottom and least at the top, allowing you to manage heavier weights at the lockout without getting stuck in the deepest part of the squat.
Foot positioning, including the angle of your toes, is personal. Experiment to find what feels most comfortable and effective for you.
Position the bar firmly across your traps, creating tension by pulling the bar down towards your back.
Consider trying a "false" (thumbless) grip to reduce strain on your wrists and elbows, which can be helpful for some lifters.
Focus on driving through the entire foot by ensuring that all three contact points—your big toe, little toe, and heel—remain in contact with the ground.
As you squat, think about guiding your hips straight down, aiming to lower your back pockets towards your heels. Keep the movement vertical rather than leaning back.
A slight forward movement of the knees over the toes is acceptable, as long as the knees stay aligned and don’t move inward or outward excessively. Lifters with longer femurs may find their knees need to travel further forward to maintain an upright posture.
As you begin to rise, push your traps into the bar and squeeze your elbows toward your body to help power the movement.
The position of your neck is individual—some lifters prefer to maintain a neutral neck by keeping their chin tucked, while others perform better by looking straight ahead. Test both positions to see which suits your body.
If you're using a low-bar position, focus on sitting back into your hips with a more forward lean in the torso to effectively activate the posterior chain.
Don’t overemphasize pushing your knees outward; ensure they track in line with or slightly outside the second toe to maintain proper alignment.
How Not to Perform
Don’t use excessive weight: Avoid selecting a weight that is too heavy for you to handle, especially when using bands. This can lead to improper form and strain on your muscles and joints, increasing the risk of injury. Start with manageable weight and focus on perfecting your technique.
Don’t let your knees cave in: Ensure that your knees track in the same direction as your toes throughout the squat. Letting them collapse inward can put undue stress on your knees and hip joints.
Don’t overextend your knees forward: While some knee travel is normal, avoid allowing your knees to go excessively past your toes. This can strain the knee joint and disrupt the balance of the movement.
Don’t allow the bar to rest too high or too low: Make sure the bar is positioned properly on your upper traps, not too high on your neck or too low on your back. Incorrect bar placement can lead to discomfort, instability, and poor form.
Don’t arch your lower back excessively: Avoid overextending your lower back, which can occur if you arch too much or fail to engage your core. This can place stress on your spine and lead to injury. Keep your torso slightly forward and your spine neutral.
Don’t rush the descent: Avoid dropping too quickly into the squat. A fast, uncontrolled descent can cause you to lose balance and strain the muscles. Focus on a slow and controlled lowering motion to fully activate the quads and engage the stabilizing muscles.
Don’t let your heels come off the ground: Keep your heels firmly planted on the floor throughout the squat. Lifting your heels can shift the load to your knees and lower back, reducing the effectiveness of the exercise and increasing the risk of injury.
Don’t allow your back to round: Keep your chest up and maintain a neutral spine. Rounding your back can compromise your posture and increase the risk of injury, especially in the lower back.
Don’t lose tension in your core: Failing to brace your core can make your squat unstable and inefficient. Maintain a tight core throughout the movement to protect your lower back and create more power for the lift.
Don’t push your knees out too much: While it’s important to prevent your knees from caving in, don’t force them too far outward. Excessive knee valgus can lead to unnecessary strain on your hips and knee joints.
Don’t forget to drive through your heels and midfoot: Don’t push through just your toes or the balls of your feet. Keep the force distributed evenly across your feet to prevent instability and ensure that the power is transferred efficiently through your legs.
Don’t look too far up or down: Avoid craning your neck excessively either up or down during the squat. This can disrupt your alignment and lead to strain in your neck and upper back. Maintain a neutral head position with your gaze slightly ahead.
Don’t let the bands overpower the movement: Make sure the resistance bands are providing assistance, but not to the point where they’re taking over the lift. The goal is to use the band to help you overload the top half of the movement, not to rely on it to complete the lift.
Don’t fail to reset between reps: If you're doing multiple reps, ensure you reset your form between each one. This ensures consistency, prevents sloppy technique, and helps you avoid fatigue-related mistakes.
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.
