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Band Overhead Squat

AdvancedStrengthTier T3

Stand on a resistance band with the arms extended overhead against band tension. Lower into a squat while pushing the arms straight up and keeping the back straight.

Targets: Hip
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

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Stand on the band with the feet under the loop and the arms extended above the head.
  • Lift the chest and set the back straight.
  1. She stands tall on the band, both hands holding the loop stretched overhead with her arms extended, chest lifted.

    Step 1 of 5

    Stand on the band with the arms extended above the head.

  2. She is lowering into the squat, hips and knees bending, while her arms keep pushing the band straight up overhead.

    Step 2 of 5

    Lower into a squat while continuing to push the arms straight up.

  3. She is at the bottom of the squat, knees bent and tracking her toes, arms still extended straight overhead against the band, back straight.

    Step 3 of 5

    Hold the squat bottom with the arms still extended overhead and the back straight.

  4. She has pressed back up to standing, arms still extended overhead against the taut band, chest lifted and back straight.

    Step 4 of 5

    Rise back to standing with the arms still extended overhead.

  5. She stands tall on the band, both hands holding the loop stretched overhead with her arms extended, chest lifted.

    Step 5 of 5

    Stand on the band with the arms extended above the head.

Safety Information

Make sure that the back remains straight. Keep the chest lifted, push through the midfoot and heel and keep the knees tracking in line with the toes. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. 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.