Technique
- Place a Short resistance band around your thighs, just above the knees.
- Stand with feet shoulder-width apart, toes pointed slightly outward.
- Lower into a squat position while simultaneously stepping one foot to the side. Resist the band by pulling your knees out.
- Return to the starting position and repeat on the opposite side.
Form tips
- Ensure the knees align with the toes and don’t collapse inward.
- Maintain tension on the Short resistance band throughout the exercise.
- Keep your chest up and your back straight while squatting.
Logging: Each repetition involves working both sides.
Muscles
Strength
Primary
- Glutes
- Pelvis
- Hamstrings
- Quadriceps
Secondary
- Hip adductors
Individual muscles
Individual muscles
- Gluteus medius
- Gluteus minimus
- Gluteus maximus
- Piriformis
- Obturator externus
- Obturator internus
- Gemellus inferior
- Gemellus superior
- Quadratus femoris
- Rectus femoris
- Vastus medialis
- Vastus intermedius
- Vastus lateralis
- Semitendinosus
- Semimembranosus
- Biceps femoris (long)
Equipment
Appears in
Joint movements
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Want to log this exercise? Open it in Calistree. Text and images are used under CC BY-NC-ND 4.0; the video plays from the original source.