1. Setup:
- Place the resistance band around your thighs, just above your knees. Ensure it is secure but not too tight to restrict movement.
2. Starting Position:
- Stand with your feet shoulder-width apart and your toes facing slightly outward.
- Keep your back straight and engage your core muscles.
- Hold your hands together in front of your chest or rest them on your hips.
3. Performing the Squat:
- Inhale as you begin to lower your body into a squat.
- Bend your knees and push your hips back as if you are sitting into a chair.
- Keep your chest up and your weight distributed evenly across your feet, making sure your knees do not extend past your toes.
4. Depth of the Squat:
- Lower yourself until your thighs are parallel to the ground, or as far as comfortable for you while maintaining good form.
- Keep tension in the resistance band by pushing your knees outward slightly against it.
5. Returning to Start:
- Exhale as you push through your heels to rise back up to the starting position.
- Squeeze your glutes at the top of the movement and fully extend your hips.
6. Repetitions:
- Aim for 10 to 15 repetitions, ensuring to maintain proper form throughout each squat.
- Rest as needed between sets, and repeat for 2-3 sets.
Tips:
- Focus on your breathing and the movement.
- If you're new to this exercise, practice without the band first to master the squat form before adding resistance.
- Ensure you maintain good posture throughout the exercise to prevent injury.
