lateral squat w a band
Strengthens back, quads
BackBeginnerStrengthSquat
At a glance
| Muscles worked | Primary: back. Secondary: biceps, rear delts |
|---|---|
| Muscle group | Back |
| Difficulty | Beginner |
| Type | Strength · Squat |
| Sets & reps | 3 sets × 10-12 reps |
| Estimated calories burned | ~30 kcal |
How to do it
- Step 1: Setup for lateral squat w a band.
- Step 2: Engage core and set posture.
- Step 3: Perform the movement with control.
- Step 4: Squeeze at the peak.
- Step 5: Return slowly and repeat.
Equipment
- Resistance band
Coaching tips
Benefits
Strengthens back, quads
Common mistakes
Using momentum or losing form
Make it harder
Increase load or slow tempo
Make it easier
Reduce load or range of motion
Breathing
Exhale on effort, inhale on return
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
Try it free in BmarchaiMore back exercises
Water Bottle Row with Alternating Reverse Fly Twist
Intermediate · 3 sets × 10-12 each sideProne Bodyweight Back Hyperextension with Arms Crossed
Beginner · 3 sets × 12-15 repsLeg Extension Plank With Plyo Box
Advanced · 4 sets × 15 repsJumping Bodyweight Row on Smith Machine
Advanced · 3 sets × 8-10 repsStanding Double Resistance Band Row
Intermediate · 3 sets × 12-15 repsRotating Bodyweight Row with Olympic Rings
Intermediate · 3 sets × 8-12 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.