In this video, Sam Coleman, founder of SET FOR SET, demonstrates 9 effective resistance band squat variations.
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9 VARIATIONS OF SQUATS WITH RESISTANCE BANDS:
1. Squat (0:12)
2. Sumo Squat (0:37)
3. Front Squat (1:13)
4. Zercher Squat (1:45)
5. Overhead Squat (2:24)
6. Isometric Squat Hold (2:52)
7. Cossack Squat (3:24)
8. Split Squat (3:57)
9. Bulgarian Split Squat (4:28)
WHY ARE RESISTANCE BAND SQUATS WORTH DOING?
- VARIABLE RESISTANCE: Bands increase in resistance as they stretch, so with squats, at the top of the movement, when the movement would normally be the easiest (as your joints are in their most optimal position), the bands add resistance. When you do a bodyweight squat or a barbell squat, you will notice a big difference in how your muscles are engaged at the top of the movement compared to a banded squat, you will feel a great contraction in your glutes.
- EMPHASIZE THE ECCENTRIC: When doing bodyweight squats or free weight squats, most people tend to ignore the eccentric phase (downward motion). They quickly lower into the squat and then press up. With bands, you will be forced to use a slower tempo on the eccentric phase because if you don't, the movement will feel unstable (the band is trying to pull you down so if you don't keep controlled, your legs will get wobbly)...Research shows the the eccentric phase is more superior for building strength and muscle than the concentric phase.
- EXPLOSIVE CONCENTRIC: As you squat up (concentric phase), with bands, you can be explosive. With barbell squats, you need to be careful being explosive as the bar can come up off your back, which is unsafe. With resistance bands, not only is it safer to be explosive, but also the variable resistance (the band increasing in resistance as you stretch it) makes it ideal for explosive movements.
- EASY TO CHANGE THE PLACEMENT OF THE LOAD: There are different variables that you should employ in your training, such as body positioning (i.e. foot stance) and hand position/load placement. Hand position is an important one that is often ofterlooked. By changing how and where you hold the load, you can alter how the movement stresses your body/muscles (i.e. front squat vs back squat). With barbells, it can be hard to implement changes of load placement (i.e. front squats are difficult for people to get a hang of). However, with bands, changing the placement of the load is much easier to implement. Moreover, you actually have a few more options of load placement with bands than you do with barbells (as you will see in the video with the different variations of squats with bands).
- GREAT FOR BEGINNERS: The squat is a difficult movement to learn. For most beginners, it takes up to 4 weeks to learn the mechanics of a proper squat. After they learn the mechanics, then they can start to add weights to the barbell. With resistance bands, it is easier to learn the movement as you don't need to worry about holding a barbell (the band stays on the body easily) and its better than just bodyweight alone as it prepares you to do squats with added resistance. Another reason bands are good for learning the squat is because it forces the body to sit back. The band keeps the pressure on your heels, where it should be, so you are not as likely to lean forward as you squat down and up.
- GREAT FOR REHAB: If you are recovery from an injury, squats with resistance bands are great because they are easier on your joints and they will help build strength. Moreover, bands are effective for building strength in the stabilizer muscles around your joints due to the perturbation force they provide (causing you to work harder on stability).
All in all, we high recommend adding banded squats into your routine, whether that's as a superset for your gym workout, a lower body workout at home, a workout on the road, or for rehab purposes.
If you have questions, please feel free to comment below.
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