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Rehab Level
gluteus maximus, gluteus medius/minimus, biceps femoris, semimembranosus , semitendinosus, rectus femoris, Glutes, Hamstrings, Thigh (outer)
Improved stability, functional strength, and injury prevention.
To increase hip control while performing a functional task.

Benefits and uses

Resistance bands are perfect for squats because they help control the squat movement from start to finish.

They provide resistance when you lower into a squat, which is called an eccentric movement, as well as resistance when you rise to standing position, which is called a concentric movement (1Trusted Source, 2Trusted Source).

This means your muscles are working under tension throughout the exercise, making them work harder.

Squatting with resistance bands targets the glutes, quadriceps (front thighs), and hip adductor muscles. Secondary muscles that this exercise targets include the back and core, which your body needs for balance and stabilization (3Trusted Source, 4Trusted Source, 5Trusted Source, 6Trusted Source).

Depending on where you are in your fitness journey, you may want to choose bands that provide more or less resistance.

The bands typically come in resistance loads of 5–150 pounds (2.3–68 kg).

It’s important to select a band that provides a challenging resistance. However, make sure that the band you choose still allows for proper form.

Choosing a resistance that’s too difficult for you can lead to buckling of the knees. This increased rotation of the knee inward can lead to injury (2Trusted Source).

Resistance bands usually come in packs, providing various levels of difficulty. You can purchase them easily at an affordable price in most exercise stores or online.