Videos
Instructions
Proper Position
- Attach a resistance band to a stable anchor point at knee height, such as a post or a sturdy bar.
- Place the band behind your back, positioning it at hip level.
- Step forward to create tension in the band and lean your back against a wall or flat surface.
- Position your feet hip-width apart or slightly wider, with your toes pointing slightly outward.
- Slowly lower into a squat position, bending your knees to about 90° with your thighs parallel to the floor.
Movement
- Hold this position, contracting your quadriceps, glutes, and core.
- Stay still for the desired duration, maintaining the tension in the band and an upright posture.
- Adjust the band tension as needed to make the exercise easier or harder.
Breathing
- Breathe slowly and deeply throughout the exercise to stabilize your core and sustain the effort.
Tips
- Keep your back firmly pressed against the wall to avoid arching your lower back.
- Focus on engaging your leg muscles and avoid letting your knees collapse inward.
- If you're a beginner, start with a lighter resistance band to master the posture and hold.
- Gradually increase the duration to intensify the effort.
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