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Mini-Band Squat

IntermediateStrengthTier T2

You stand with a small looped band just above your knees and your feet shoulder-width apart. You sit your hips back and bend your knees while pushing your knees outward against the band, then stand up.

Targets: Knee
Muscles: Quadriceps, Gluteus Maximus

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

resistance_bands

Home Options

  • resistance band

Dosage

3

Sets

10

Reps / Time

45 sec

Rest

controlled

Tempo

Step-by-Step Guide

  1. A man standing tall, a resistance band looped around both legs just above his knees.

    Step 1 of 3

    Stand with your feet shoulder-width apart, a Mini Band looped around both feet and pulled up just above your knees, your head and chest up.

  2. The same man, now squatting with his hips back, knees bent and pressed outward against the band, thighs approximately parallel to the ground.

    Step 2 of 3

    Sit your hips back, bending at your knees, and push your knees out against the Mini Band as you squat, aiming for thighs approximately parallel to the ground without forcing depth.

  3. A man standing tall, a resistance band looped around both legs just above his knees.

    Step 3 of 3

    Stand with your feet shoulder-width apart, a Mini Band looped around both feet and pulled up just above your knees, your head and chest up.

Safety Information

Keep pushing your knees outward against the Mini Band throughout the entire squat -- never let them cave inward. If you have a knee injury, hip injury, or balance impairment, ask a physical therapist or physician before attempting this exercise, because it loads both knees through a bent-knee range while resisting a band's inward pull. Stop and return to the standing starting position with control immediately if you feel a pinch, sharp pain, or loss of balance at any point during the squat. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.