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The banded squat is an excellent way to engage the hip muscles, particularly the gluteus medius, while also strengthening the quadriceps, hamstrings, and gluteus maximus. By using a theraband around the knees, you promote proper knee alignment and hip stability, which can help prevent inward knee collapse (valgus) and improve overall squat form. This exercise is commonly used in injury prevention programs and lower body strengthening routines.

Instructions

  • Stand with your feet shoulder-width apart, toes pointing slightly outward.
  • Place a theraband around your thighs, just above your knees. Make sure it is secure but not overly tight.
  • Engage your core and keep your chest lifted and back straight.
  • Begin the movement by pushing your hips back as if sitting into a chair, while bending your knees.
  • Focus on pressing your knees outward against the band to keep them aligned directly over your toes, resisting the inward pull.
  • Lower yourself down until the height recommended by your Physiotherapist, or as far as is comfortable, ensuring your weight remains through your heels.
  • Push through your heels and squeeze your glutes as you rise back up to a standing position, maintaining the outward pressure on the band.
  • Complete repetitions as prescribed by your physiotherapist.

Common Errors

  • Allowing your knees to collapse inward (valgus) during the squat.
  • Dropping your chest forward or rounding your back.
  • Failing to keep the theraband engaged by not pressing your knees outward.
  • Lifting your heels off the ground instead of keeping your weight distributed through your heels.

Progressions

  • To make the exercise more challenging, you can:
  • Use a stronger theraband with higher resistance.
  • Squat deeper while maintaining form and knee alignment.
  • Add weight, such as a dumbbell or kettlebell (goblet squat), to increase intensity.

Regressions

  • To make the exercise easier, you can:
  • Use a lighter resistance band or no band initially.
  • Perform a partial squat, stopping before your thighs reach parallel.
  • Hold onto a stable surface like a wall or chair for balance support.

All exercises are provided as an educational resource and should only be completed under the guidance of your physiotherapist.