Looking for a little variety in your workout? Grab a theraband and let's add a new squat variation to your workout. Here's how to do the squat with theraband correctly and what to look out for!
The squat is an integral part of training your legs and buttocks. You can't get around them. There is no more effective exercise for the buttocks than squats.
However, if you want to make your workout even more intense, then you should include the squat with theraband in your training plan.
The exercise sets new stimuli for legs and buttocks and is perfect for home workout. You need only a little space and can strengthen your lower body.
In addition, the exercise can be easily adapted to your fitness level by varying the strength of the band. Or you can control the difficulty by the number of repetitions.
Table of contents
How to properly perform the squat with theraband
Tired of traditional squats? Then you'll love this variation.
Thanks to the Theraband you set new stimuli for legs and buttocks. And the upper body is also trained.
But before you think about the squat with theraband, you should be sure that you perform the conventional squats cleanly.
You can test this best in front of a mirror.
If you make a mistake here, you transfer it to the theraband version. And that's really bad for the body.
Especially the knees suffer when performed incorrectly.
The therabands come in different strengths. Use the lightest one at the beginning and only increase when you can perform the repetitions correctly.
- Equipment needed: yes, theraband
- Difficulty: medium
- Suitable for beginners: yes
- Designations: Squat with theraband, Squat with theraband
- Muscle groups used: Thighs, buttocks, trunk, shoulders
These 11 Theraband exercises will make your butt really crisp!
Squat with theraband instruction for beginners
- Stand up straight.
- Wrap the theraband around your thighs.
- The tape should be under tension.
- Push the buttocks back and lower them. The thighs should be parallel to the floor.
- The back remains straight.
- The arms remain folded in front of the body.
- As you exhale, come back to the starting position.
- Stretch your hips completely.
Do 8 reps and 3 passes as a beginner.
Knee bend with theraband advanced instruction
You are still too bored and you are well trained? Then you can of course make the exercise more difficult.
Challenge your body even more by using a stronger theraband. You'll be doing your legs, butt, core and shoulders a favor.
The course of the exercise remains quite the same.
But not only the strength of the band makes the exercise more intense. You can also vary with the number of repetitions.
But there is also a variation where you train your torso and shoulders as well.
- Stand on the center of the band with your feet shoulder-width apart.
- Cross over the tape.
- Grab the ends with both hands and angle them.
- Inhale and bend the knees at about a 90° angle. Push the buttocks back and lower them. Do this until the thighs are parallel to the floor.
- Raise your arms to shoulder height.
- The back remains straight during the entire execution.
- On the exhale, lift the buttocks again and return to the starting position. Use the strength of the thigh muscles for this.
- Stretch your arms straight up.
Again, do 8 reps and 3 passes.
What you need to pay attention to during execution
There are a few things you should keep in mind when doing the squat with theraband. Only if you perform the exercise cleanly, it will be effective. This is regardless of whether you use the fitness band or not.
The legs
Your legs should be open a little more than shoulder width. The tips of your toes point slightly outward. When you squat down, make sure that your knees do not protrude above the tips of your toes.
This mistake often happens, especially to beginners.
Those who are not yet so well trained also like to drop the knees inward. Push the legs outward. The knees should point in the same direction as the tips of the toes.
If you are unsure, observe the position of the knees and legs in a mirror.
The back and shoulders
During the entire execution, the back is straight. Even when you squat down. Lean forward slightly, but make sure your back is straight.
The best way to do this is to tighten your stomach.
Take the shoulders back and in no case let them sink in front.
If you pay close attention to these two things, you will automatically get them right later.
The right strength of the Theraband
The fitness band is a true all-rounder. You can use it train your whole body. At the same time, however, also stress certain muscles in a very targeted manner.
In a nutshell: The Theraband is the ideal exercise equipment for versatile and individual training.
Squats with Theraband serve on the one hand to maintain the muscles. And on the other hand to build muscles and stability in the back.
In total there are 8 different therabands. For beginners to really strong professionals. The best way to start is with the medium band.
I have this tape in use.
If the exercise becomes too easy for you after a while, you should go for a stronger band.
What muscles trains the squat with theraband
It's already clear that squats work out the buttocks and legs. But if you want to know exactly which muscles are used, you should read on.
The squat with Theraband targets the same muscles as the traditional squat. The focus is on the anterior thigh muscle.
In addition, with this variation strengthened the torso and shoulders trained.
Why squats with fitness band are a great exercise
Squats can be performed in a variety of ways. With weight, theraband, miniband, with both legs or single-legged.
The advantage of squats with therband is that absolutely anyone can do them. No matter if you are a beginner or a professional. Thanks to the different strengths you can adapt the exercise to your fitness level.
In addition, you'll work out not only your legs and butt, but also your upper body. The squats are a great way to advance your muscle development.
Try these fitness band exercises!
Our conclusion
If conventional squats are too boring for you, then it's worth doing squats with a theraband. With this squat variation you use even more muscles. However, make sure that the squats are performed cleanly.
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