BANDED BACK SQUAT

Muscle Group
Primary – Quadriceps (Thighs), Gluteus Maximus (Buttocks), Hamstrings
Secondary – Erector Spinae, Gluteus Medius, Gastrocnemius (Calves), Adductor Muscle Group (Inner/Upper Thigh)

PERSONAL TRAINER INSTRUCTION  :

Banded Back Squat

Start by stepping into an exercise band and running the top portion behind your head on your upper back and shoulders. Stand on the exercise band evenly with your weight shifted onto the midfoot and heels.

Begin the exercise by slowly lowering your body down by the hips and knees bending in a synchronized fashion. Once you hit about a 90 degree depth in the knee joint angle, drive through the heels and consciously activate the gluteus maximus (buttocks) until you’re standing upright again.

A good cue to remember is to “pinch a penny” at the top of the exercise.

Things to keep in mind:

  • Don’t let your knees translate forward beyond the toes.
  • Keep the weight in your heels and consciously activate the gluteus maximus.
  • A 90 degree angle IS NOT when your thighs are parallel with the floor.
  • Keep a neutral spine / straight back through the entire movement.

We advise working with one of our personal trainers before learning the squat if you suffer from any back or knee pain.

Muscle Group

Primary – Quadriceps (Thighs), Gluteus Maximus (Buttocks), Hamstrings
Secondary – Erector Spinae, Gluteus Medius, Gastrocnemius (Calves), Adductor Muscle Group (Inner/Upper Thigh)

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