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4 Squat-Proof Resistance Bands For An Even More Intense Lower Body Workout
Oh, the joy of doing squats. You do a few reps (no big, right?) and two days later you can’t stand up without assistance. We’ve all been there. But the results are worth it and you’ll get them even faster using the best resistance bands for squats.
One reason that resistance bands help you get better results from doing squats is that they force you to keep good form while you lunge down and restrict you from cheating on your movements. On top of that, they allow you to target a wider range of muscles than you can with your bodyweight alone.
According to Tiffany Larson, personal trainer and owner of The Mill in Sun Valley, Idaho, one of the most common errors people make when doing squats is allowing their knees to cave in. This mistake is typically caused by weak glutes or abs, she says.
“The mini band is a great tool to correct this flaw in technique,” Larson says. “The tension of the band increases bodily awareness, creating a mind-muscle connection in those areas. Performing banded squats for reps allows you to strengthen the proper squat form.”
Barb Puzanovova, an ACE-certified group fitness instructor and personal trainer in Nashville, Tennessee, agrees.
“Most of us tend to half-ass things,” she says. “By that, I mean we don't tend to activate our glutes in activities of daily living or during movements like squats, running, deadlifts, and more. This is where resistance bands come in.”
As opposed to loading all of the weight onto your quads, she explains, the bands force your hip's external rotators (aka your "side booty”) to use more of your glutes. They also open up your hips, allowing you to dip deeper into a squat position without rounding your back.
Best of all, after using resistance bands for awhile to do effective squats, you'll have awesome form even without them. At that point you can begin increasing the tension in the bands to feel a serious burn, or progress to more advanced resistance band exercises. You can use loop-style bands to guide your form and regular bands to add strength. Take a look at some of the best resistance bands for squats below.
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1The Best Heavy Resistance Band For Squats
For a strong resistance band for squats, a wide glute band like this one is a great choice. Not only does the wider elastic material allow you to tackle dynamic movements without it budging, but these bands have a heavy resistance that'll give you a fantastic workout. For those just starting out, you may be better off with a set that offers multiple levels of resistance so you can ease into it. But for anyone looking for a great band that can level up your leg day, this one will not disappoint. You can choose between the red pictured above, or a black or gray band. You can even pick it up in a pack of two so you can throw one in your gym bag and keep one at home.
According to one reviewer: "I love this resistance band. I'm an intermediate/advanced lifter and this band helped me ramp up the burn to my work out. Whenever I squat or do hip thrusts with heavier weights, it helps keeps my legs in tact so that I can get more glute activation. I highly recommend this for anyone who's trying to tone and build muscle."
2A Strong Resistance Band That's Guaranteed Not To Snap
Made of extra-durable, rope-like construction, these braided resistance bands are some of the strongest on the planet. The robust design features four dipped pieces that are twisted into a braided tubing and secured via a patented four-hole connector. This helps to evenly distribute the load across the four tubes, making the bands capable of tolerating rapid, high-impact movements. They are a superb choice for squats due to the sturdy handles and — as a bonus — if you plan to do fast-paced aerobics as well, you know they won't break. The bands come individually rather than as a set, which makes them slightly more expensive; however, the extra quality makes it worth it.
According to one reviewer: "I bought this specifically to bring with me to work out outdoors when I moved back to the middle of nowhere to work with the Forest Service. I love trail running and hiking and wanted to drag this along. It's perfect! Light enough to carry around your neck, and sturdy enough to wrap around a tree trunk to do rows or squatting rows, curls, and more. The rough bark never put a mark on the bands."
3A Set Of Loop-Style Bands That Are High-Quality Yet Affordable
Whether you're on a budget or prefer the simplicity of basic elastic bands, these resistance loops are the best option on the lower end of the price range. For only $13, you get all five bands, each with differing weight equivalencies, along with a printed instruction guide and access to online videos and e-books. Plus, this set features the loop-style bands which are the ones that will help guide your form. You don't have to tie them together or hold them up by your shoulders — just wrap them around your legs and squat away.
According to one reviewer: "Use these for squats and they haven’t snapped yet. Sturdy for the price."
4A Leg Band That Lets You Do Squats And Other Sport-Specific Exercise
These exercise bands are specially designed just for your legs and make the perfect accessory for doing squats. They feature a super unique swivel clip that, unlike your regular resistance band, lets you move in multiple directions without losing the resistance. The clip is designed to allow you to train for ultra-specific sports, wearing them while you play volleyball or do soccer scrimmages. This strengthens the exact muscles you need for that particular activity. When using them for squats, you'll be able to effortlessly move through the movements while building your overall leg, hip, and core muscles.
According to one reviewer: "I LOVE the bands. They really add the extra burn to my squats and walking lunges! I wish I would have bought these sooner!"
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