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Exercise library / Squats - With Bands

Squats - With Bands

Suggestions, not prescriptions. Exercises here pass automated checks. They have not been clinically reviewed, and no exercise is right for everyone. Adjust to your comfort and ability.

A squat against the pull of a resistance band. The band gets harder to push against as you stand.

Main focus
Strength
Level
Starting
Equipment
Resistance bands
Load
Elastic resistance (heavier as it stretches)
Stability
Free: you control the whole movement
Before you start
  • Warm up first with a minute or two of easy walking or marching in place, and cool down the same way after.
  • Wear flat, closed shoes with a good grip, or go barefoot on a non-slip floor if that feels steady to you.
  • Clear the floor around you. Keep a sturdy chair, counter or wall within reach for any move you do standing.
  • Build up slowly. Add repetitions or minutes over weeks, not days. If you take a break, work back up gradually.

Talk with a doctor or physical therapist before you start if you have not been active for some time, if you have a health condition or a worry about exercise, if you have fallen or fear falling, or if a clinician has told you to limit activity. This library is general information, not medical advice.

What you need

A resistance band, checked for nicks or tears, and a secure anchor point if the movement uses one.

How to do it

  1. Stand on the middle of a long resistance band with your feet about shoulder-width apart. Hold the ends at your shoulders.
  2. Keeping your chest up, sit back and down until your thighs are about level, or as low as you can with a flat back.
  3. Stand by pushing through your whole foot, breathing out. The band is tightest at the top.
  4. Lower slowly. Do not let the band pull you down.

How much

To start: 1 to 2 sets of 8 to 12 slow repetitions, resting 1 to 2 minutes between sets.

As it gets easier: 2 to 3 sets of 6 to 12 repetitions with good form, resting 1 to 3 minutes. Add load or repetitions gradually, no more than about once a week.

How it should feel: The muscles you are working should feel the effort. The last repetitions should be hard but controlled, never shaky or painful.

Make it easier

  • Use a lighter band, or hold the ends lower.
  • Squat to a chair.

Make it harder

  • Use a stronger band.
  • Pause at the bottom for two seconds.

Safety

  • Warm up first, and keep your breathing steady. Breathe out on the effort and in as you ease off. Do not hold your breath.
  • Move with control. Do not lock your joints straight at the end of a movement.
  • Choose a version, load and number of repetitions you can finish with good form. The last few should feel hard but not shaky.
  • Check the band for damage before every use and replace it if it is nicked or frayed.
More safety notes
  • Make sure the band or anchor cannot slip. Hold the ends firmly.
  • Control the band on the way back. Do not let it snap.

When to stop

  • Stop and rest if you feel dizzy or lightheaded, sick to your stomach, or unusually short of breath.
  • Stop if you feel sharp, sudden or joint pain. Muscles working hard is expected. Pain is a signal to stop.
  • Stop and sit down if you feel unsteady and cannot settle yourself right away.
  • Call your local emergency number for chest pain or pressure, fainting, or sudden weakness, numbness or trouble speaking.
  • After any of these, do not repeat the exercise until you have talked with a doctor or physical therapist.
  • The band slips or frays.
  • You feel pinching or sharp pain in a joint.

Other ways to do this movement

Sign in and we will show other ways to do this, with other equipment or at a different level, chosen from your own answers. Sign in

Where this comes from

General guidance on build-up, warm-up, breathing and listening to your body is from the NIA and the CDC. The steps were written by Fitafter50; the equipment and safety notes are Fitafter50's general practice and are approved as a set by the reviewer.

This is general information, not medical advice. It does not diagnose anything or tell you whether an exercise is right for you. Adjust to your comfort and ability.