Resistance-Band Squat

1. Setup:

   • Place the resistance band around your thighs, just above your knees. Ensure it is secure but not too tight to restrict movement.

2. Starting Position:

   • Stand with your feet shoulder-width apart and your toes facing slightly outward.

   • Keep your back straight and engage your core muscles.

   • Hold your hands together in front of your chest or rest them on your hips.

3. Performing the Squat:

   • Inhale as you begin to lower your body into a squat.

   • Bend your knees and push your hips back as if you are sitting into a chair.

   • Keep your chest up and your weight distributed evenly across your feet, making sure your knees do not extend past your toes.

4. Depth of the Squat:

   • Lower yourself until your thighs are parallel to the ground, or as far as comfortable for you while maintaining good form.

   • Keep tension in the resistance band by pushing your knees outward slightly against it.

5. Returning to Start:

   • Exhale as you push through your heels to rise back up to the starting position.

   • Squeeze your glutes at the top of the movement and fully extend your hips.

6. Repetitions:

   • Aim for 10 to 15 repetitions, ensuring to maintain proper form throughout each squat.

   • Rest as needed between sets, and repeat for 2-3 sets.

Tips:

• Focus on your breathing and the movement.

• If you're new to this exercise, practice without the band first to master the squat form before adding resistance.

• Ensure you maintain good posture throughout the exercise to prevent injury.