TIPS FOR SQUATS WITH BANDS EXERCISES
Focus eyes on a specific point in front of you to help your balance.
Keep your feet shoulder-width apart with your weight on your heels and your head in a neutral position looking straight ahead.
Make sure your lower back remains flat, chest up, and shoulders back for correct muscle activation.
You can increase intensity by lowering down as far as you can (without pain) while maintaining proper form.
Make sure your knees do not extend past your toes when you look down — if they do, you are leaning too far forward.
Keep your knees tracking directly over your feet (push them out a little if they drift in)
Point your toes outward to engage inner thigh muscles, and point toes inward to engage outer thighs.
Before each rep, take a breath in and then slowly exhale as you push yourself back up to an upright position
You should feel the tension in your thighs and buttocks, not the knees or back.
Squat Exercises with Bands Variations:
Overhead Squats: Extend your arms up, lock out your elbows, and hold the band(s) above your head in a static position as you push up and slightly back. Try and keep the band directly overhead as you perform your set.
Front Squats: Position the resistance band in front of your face just below your chin and tuck your elbows into the middle of the band so it rests between your throat and upper chest. Keep your elbows pointed forward and your upper arms parallel to the floor.
Back Squats: Push the band over your head and rest it behind your neck on top of your traps (or rear shoulders). Keep your chest and shoulders open as you perform your resistance band squats.
One leg: Place one foot on a chair behind you and perform your single leg squats by pressing entirely through the other leg on the ground.
Two bands: Stabilize one band under each foot with the other end crossed over your body and stabilized around the opposite shoulder so that the two bands create an X across your body.
Target Muscles: Legs (Quads, Hamstrings, Glutes, Calves), Core