Knee Band Squats
January 24, 2011
by Stephen R. Santangelo
http://www.primalfitness-systems.com/articles/archives/2011/exercises/knee-band-squats.html
Every variation of squatting must be a part of every sport specific training regimen as well as every conditioning program.
Knee band squats are at the top of my list when it comes to squatting.
This particular exercise has many more applications than any other squat exercise. It can be used for power athletes, endurance athletes, body builders, fitness contestants, pre-hab & rehab, joint stability, lower limb mobility, flexibility, speed development and many others.
Learning the knee band squat is quite easy.
To begin, take one of our Pro Athletic Bands and double wrap it around the knees. One wrap is above the knees and the other wrap is just below the knees.
Secondly, take a wide stance, at least 4 inches wider than your shoulders.
Third, as you squat, push the hips back as far as possible. Remember, to squat back and not down. The body will automatically go down as you squat.
Next, as you lower the body, push the knees out against the bands as hard as possible. This will activate the glutes and the hamstrings.
To counter balance the backwards movement, extend the arms out straight. This allows you to push the glutes back even further which in turn places greater neural responses on the glutes and hammies. Dip to just below the knees and hold for 2-3 seconds. It’s important to release the hip flexors and allow them to relax before standing up.
The final movement depends greatly on how hard you push the knees out. The harder you push out the easier it is to drive the body up to a standing position. Once in the upright position, relax the muscles and repeat.
Super fitness model, Wendy, is showing just how effective this exercise can be without ever using any weight which gets her into contest shape fast!
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