Band Squat Show Video Show All Exercises     Primary Muscle Group: Quads and Glutes Muscle Groups Worked in This Exercise: Quadriceps femoris, Gluteus medius and maximus Preparation: Place the band under the arches of both feet and stand with your feet shoulder-width apart. Grasp the handles with an overhand grip, bringing them up to shoulder height with your palms facing forward. Breathing: As you extend your legs, breathe out; breathe in when you straighten your legs. Execution: Slowly, bend your knees and push your weight back slightly (as if you are about to sit in a chair). Keep your heels on the floor. Stop just as your legs reach a 90-degree angle with the floor. Pause and then straighten your legs again, pushing through your heels, back to start. Comments: As always, avoid positioning your knees past your toe line when bending to the 90-degree angle. If you need more of a workout, move your feet wider apart. Conversely, if you need to start out a little more slowly, move your feet closer together. Here are a few suggested alternative exercises: Ball Leg Lunge Ball Lunge Ball Wall Squat Band Lunge Band Lying Leg Extension Band Standing Leg Extension Barbell Bulgarian Split Squat Barbell Lateral Lunge Dumbbell Dead Lift Dumbbell Hack Squat Dumbbell Lateral Lunge Dumbbell Lunge Dumbbell Lunge Crossover Dumbbell Lunge Walking Dumbbell Squat Dumbbell Sumo Squat Front Squat Hack Front Squat Hack Squat Leg Press - Machine Lunge - Barbell Lunge - Smith Machine Lunge Backward Lunge Crossover Lunge Diagonal Lunge Forward Squat - Barbell