Mini Band Squat
Standing (feet a little wider than the hips) · Lowering with the buttocks and the fronts of the thighs, keeping the knees out with the side hip muscles
A strength exercise with a resistance band: lowering with the buttocks and the fronts of the thighs, keeping the knees out with the side hip muscles.
How longNew to it: one set of 8–12 with the lightest band, keeping good form. Used to it: 2–3 sets of 8–12, with a band that makes the last few feel fairly hard. Aim for 2–3 days a week, with at least a day between sessions for the same muscles.
Position and focus
Standing (feet a little wider than the hips) · Lowering with the buttocks and the fronts of the thighs, keeping the knees out with the side hip muscles
Starting position
Place the mini loop just above both knees. Stand with the feet a little wider than hip-width and the toes turned slightly out. Bring the hands together in front of the chest.
Movement phases
1. Set up
Press the knees lightly outwards against the band and line them up with the toes. Stand tall.
2. Squat
Breathing in, take the hips back, bend the hips and knees, and lower while guiding the knees in the direction of the toes.
3. Hold
Without rounding the back and with the heels down, hold for 1 to 2 seconds with the thighs a little above level.
4. Stand
Breathing out, press the whole sole of each foot into the floor and stand up, keeping the knees out.
What to check yourself
On the way down or up, are the knees falling inwards? Are the heels lifting? Is the back rounding? Are the knees and toes pointing the same way?
Coaching points for trainers
Work to a depth where the knees and toes stay lined up, rather than squatting deep. If the knees fall inwards, squat less deeply or use a lighter band. If the heels lift, squat less deeply and focus on taking the hips back.
Caution
Before use, check the band for nicks, tears or stickiness. Hold or loop it securely on your hands or feet so it cannot slip off, do not pull it towards your face, and do not suddenly let go while it is stretched (it can snap back). Stop if you feel pain, numbness or dizziness. If you are receiving treatment, recovering from surgery or pregnant, check with your healthcare professional. If you are allergic to latex, choose a latex-free band. If a knee hurts, stay within a shallow, pain-free range or stop.
These English notes describe a prototype model. The stretch, foam roller and resistance band lessons are being produced under the supervision of CoconeRu. Move, reviewed in stages. They are not medical advice or an individual exercise prescription.
References
Each note describes what the whole source covers.
NHS — Strength exercises ↗
Strength exercises to do at home (sit-to-stand, wall press-ups and others) and the guide of at least two days a week.
Garber CE et al. ACSM Position Stand: Quantity and Quality of Exercise for Developing and Maintaining Cardiorespiratory, Musculoskeletal, and Neuromotor Fitness in Apparently Healthy Adults. Med Sci Sports Exerc. 2011 ↗
Guidance for healthy adults on resistance exercise: how often, how many repetitions and sets, and rest between sessions.
This lesson was put together for this site from the methods for the same area in the sources above. It has not yet been reviewed by an expert.
About this page
It shows a typical way to do the movement. The 3D is a schematic model; it does not decide whether a lesson suits you, prescribe exercise or diagnose anything. Stop if you feel pain or discomfort.
Sources, supervision and revisions