Target Body Part: Quadricep muscle group, Glute Max, medius, minimus
Equipment needed: Dynaband
Performance points:
- Tie the Dynaband aboved the knees and around both thighs.
- There should be a moderate amount of resistance on your legs.
- Step your feet hip width apart- it should feel like you are working against the dynaband.
- Ensure there is equal weight on both feet and most of the weight is close to the ball of the foot.
- Start your squat by bending your knees and moving your hips backwards.
- Try to stay upright- core should be active as if you were going to cough or sneeze.
- Go down as far as is comfortable and then stand back up while maintaining the outside push against the dynaband.
Reps/Sets:
- Include this exercise as part of a lower body workout.
- Complete 8-12 repetitions at an increased incline (Strength)/ 20+ repetitions (endurance).
Modifications:
- Beginner: The exercise can be performed with the back against the wall or a fit ball- by leaning into the wall and/or ball you take some of the weight off of your lower extremity joints.
- Advanced: Can hold dumbbells or complete the exercise on an unstable surface such as a bosu ball.
This exercise will help you build leg and knee strength and stability.
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