The Squat - The Essential Exercise For Resistance Bands Workouts: 

Hey workout partners, it's Blake Kassel. If you don't know me, I'm an expert in resistance bands workouts. I help everyday folks take their resistance bands and get the best workout of their life.

You're going to be no different! Today I want to address the essential leg exercise for resistance bands workouts. Some of you are not going to be happy (many people hate this exercise), so I'm just going to say it, Squats! Squats!

Why are squats so great and an essential exercise?

  • Firstly, squats are a functional exercise. They mimic what we do in real life. We continually get up and down. We literally squat all day long. Whenever we sit in a chair and then stand up, we squat. We use the leg muscles (specifically your thighs and Butt) to slowly lower our bodies into the seated position and then lift our bodyweight up to standing.
  • Secondly, when you do squats you're going to add muscle size over your entire body. The reason for this is that squats recruit most of your muscle groups, to help manage the resistance load. If certain muscles aren’t moving, they are at least stabilizing – everything gets worked.
  • Thirdly, if you do heavy squats, you're can naturally increase your testosterone and growth hormone levels. These are two essential hormones to keep your strong and healthy.
  • Next, squats can help you improve and maintain balance. This is especially important as we get older. Squatting up and down with resistance strengthens all of the muscles that are required to prevent you from falling over.

The list of benefits goes on and on...

Now that we have established that you should ABSOLUTELY do squats, I want to get in to how to do your squats correctly with your exercise resistance bands. Before we explore the different types of squats, lets take a look at the set up and movement for the basic squat here: Exercise Bands Squats.

WAIT! VERY IMPORTANT! Before we get into the the different types of band squats, there are some rules that I want to review to insure that you will be performing the squat safely and with proper form:

  • 1. Hinge from your hips as if you were sitting down in a chair at the start of your squat. This will insure that your knees stay over, or behind your toes. This will place less pressure on your knee joint.
  • 2. Push from your heel - Pressing from your heel will help you maintain proper balance and place less stress on your knee joint. Be a heel squatter.
  • 3. Always keep your Chest UP - By sticking out a “proud chest” you will place your upper body and spine in a stronger alignment that will be able to handle larger amounts of resistance without damage or injury.
  • 4. Keep your knees tracking over your toesWhile hinging from the hips and pressing from the heel will help with vertical alignment (up and down) of your knees you also need horizontal (side) alignment. Do not let your legs buckle in or bow out during your reps.

Styles of Band Squats:

Written descriptions can be great but we know that many of you want to see the instructions in motion. If you fall into that category, see the video demonstration here: Squats for Resistance Bands Workouts

There are two different styles of squats that you can do with your bands: OFF of the door anchor and ON the door anchor.

Let's Start with the “OFF the door anchor” squat first. This style of squat will require you to stand on the bands. There are two variations of this squat that relate to your hand position. Many people prefer to squat by holding the handles up in what I call “Bar Position” (as if you have a bar across your back). Other folks prefer the second variation, which is simply holding the actual bands with your arms positioned straight down. Try each variate to see which style feels better. I actually do not prefer the “OFF door anchor” Squat as I am about 6’0” tall, and I find it difficult for me to get low enough at the bottom of the squat.

Now let’s take a look at the “On The door anchor” Squat. These squats basically follow the same principals. There is a “Bar Position” Style and and arms down style as well. This type of squat may feel better for many taller people as it enables you to take a much wider stance. A wider stance can help taller, inflexible individuals get lower and deeper into the squat. The Door squat also requires less pressure on your feet since the anchor is securing the bands.

There you go. The essential, unbelievable squat for resistance bands workouts. I hope this blog was beneficial. To see tons more topics for resistance bands workouts go to our main blog page: HERE.

Have a great workout!