Did you know a squat is an important functional movement because we all squat during daily activities like sitting, getting off the toilet, or bending to pick something up? A properly executed squat is critical to your overall low back health because of its ability to strengthen the thighs, hips, glutes, and core. It can improve your balance, flexibility, and help you maintain your independence.
Using a resistance band adds more loads to a regular squat and allows for greater muscle activation. Depending on your fitness level, choose a band that provides challenging resistance, allowing you to maintain proper form without your knees turning inward.
Jenny Sweat, Legacy Clinic’s Corrective Trainer, recommends the following steps to correctly perform a squat movement using a resistance band:
1) Stand with your feet slightly more than hip-width apart with a band just above your knees. Your toes are pointed forward or slightly outward with your hands on your hips or in front of you.
2) Grip the floor with your toes and press your heels into the floor. This helps to engage your glutes/buttocks more and maintain better balance.
3) Slowly push your hips back into a sitting position while bending your knees, keeping your knees behind your toes. You can lower yourself until your knees are at a 45 to 90-degree angle.
3) Breathe in and hold the position for 2-3 seconds, then breathe out and slowly lift back up into the starting position, pushing through your toes and heels. Slowly stand up while pulling your belly button in towards your spine and focusing on squeezing your glutes/buttocks.
Perform 2-3 sets of 8-12 reps every other day.
Jenny Sweat is a Corrective Trainer at Legacy Clinic. She has over 30 years of experience and holds a master’s degree in exercise science. Her focus is to provide specific training and exercises to help your body function better. If you are looking for unique and corrective personal training, contact Legacy Clinic and set up an evaluation with Jenny Sweat.