Performing them while also wearing the resistance bands at the same time can therefore be an excellent solution to obtain greater results in terms of muscle toning and strength development.
Squats are considered isotonic exercises, which differ from isometrics.
In addition to squats, lunges are also good for training the lower body.
There are also two variations of squats: thrust squats and burpees.
This exercise is perfect if you start exercising again after a period of inactivity.
While being careful, if you want to intensify your workout there are mobility exercises to make the squats deeper.
and adapt to any toning exercise.
There are two types, with or without handles, and of different colors depending on the level of resistance they offer, and therefore on the difficulty of use. Usually yellow indicates the lightest level and as the shades become darker the hardness also increases.
To obtain visible results, the choice should fall on a medium to demanding resistance, but for those who are not used to using this tool it is better to start with a lighter one, in order to avoid injuries due to excessive effort.
to a continuous tension during the whole exercise.Doing squats with resistance bands sculpts the glutes, quadriceps and strengthens the hip, but also benefits the back and core.
, keep your back straight and your weight at your center of gravity.
Each exercise involves 8 to 12 repetitions, depending on individual resistance.
Standard banded squat
In an upright position and with your feet slightly more apart than hip-width apart, toes slightly outward and hands on hips or leaning forward, place a band just above the knees.
Go down until your legs form a 90 degree angle.
Maintain the position for 2 - 3 seconds, then slowly return to the starting state.
Banded sumo squat
Place the band slightly above your knees.
From a standing position with your feet slightly more hip-width apart and toes pointing outward by approximately 45 degrees, lower yourself to a squat.
Maintain the position for a few seconds and return to the starting position, pushing the heels and squeezing the buttocks.
Banded goblet squat
This exercise, in addition to the glutes, trains the quadriceps, calves and core.
Place your feet slightly beyond hip width with your toes pointing outward.
Place a band under your feet and hold the ends with both hands, joining them in front of your chest to create a triangle.
Squat down bringing your butt back, as if trying to sit on your heels.
Maintain the position for 2-3 seconds.
Lift up by pushing your heels to the ground and squeezing your buttocks.
Banded pulse squat
Put the band just above the knees.
From a standing position, spread your legs slightly apart, keep your toes pointing outward and your arms forward.
Bend over until your thighs are parallel to the floor.
Before standing up completely, go up and down slightly five times, squeezing your buttocks.
Banded lateral leg raise squat
This move requires balance but can be very effective for firming the buttocks.
Place the band just above the ankle.
From a standing position with your feet slightly more hip-width apart, toes pointing outward and hands on your hips, squat down.
Maintain the position for 2-3 seconds.
Returning to a standing position, lift the right leg to the side as long as the band's tension allows.
Repeat the exercise with the opposite leg.
Barbell banded squat
This exercise involves the use of a barbell.
Place the ends of two bands on either side of the barbell, and the opposite ends of weights placed on the ground perpendicularly.
Squat down and start squatting from that position.
If the bands offer the right resistance, you should feel additional fatigue.
Maintain the position for 2-3 seconds before returning to your feet.
Lateral band walk
While not technically a simple squat, this exercise combines the movements of a side walk with the elastic band with those of a push-up.
Place a band just above your knees and stand with your feet in line with your hips.
Lower yourself slightly by doing half a squat.
Step sideways with your right foot, placing your feet beyond hip width.
Move the left leg in the same direction to bring the foot back to hip width.
Do not get up, but stay crouched and take 3 or 4 steps to the right and then to the left, until you return to the starting point.
Alternatively, shrimp squats can be performed.
