Hey Gooders,
Squatting with a booty band or a loop band is such a good idea! This is especially true if you have limited weights and you want to spice up your squats. Or if you travel a lot, or you are on vacation, throw in a few bands in your bag and you are ready to go.
Here are a couple of reasons why I love to use a band for squatting.
Example 1: I am doing a basic squat. Besides the double activation of my glutes (explained later), I use this technique for my clients whose knees cave in while squatting. By placing the band either above or below the knees, the band teaches them to drive their knees out, both on the descent and ascent of the squat.
Example 2: I am pausing at the bottom of the squat and pushing knees out twice (abduction). I am exploring two planes of motion in this one simple move by placing a band above my knees.
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Sagittal plane - The squat focuses on the hip extension. By adding a band, my medial glutes is already activated.
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Frontal plane - By performing the abduction at the bottom of the squat, I'm further deepening the medial glute activation.
Now this simple squat is doubling its duty by creating resistance simultaneously in both planes of motion (the hip extension & hip abduction).
As stated in Example 1, the band helps you maintain a good position in your squats and the outward pressure on the band helps increase upper glute activation. "Because squats work mostly the lower subdivision of the glutes, adding a band is a great way to tie in the upper subdivision." (Bret Contreras; The Glute Lab; page 446)
By the way, this book by Bret Contreras is really good. Very thorough. If you are a trainer or a fitness enthusiast who likes to dig a little deeper, this book is a good one to have in your library.
That's it for now. Let me know if you have any questions or comments. I can be reached via email: esther@gooder.life or via DM on Instagram: @gooderfitness or @fitblvd
Xx, Essie