Vidéos
Instructions
- Place a resistance band around your thighs just above the knees.
- Stand with feet hip-width apart, chest up, and core engaged.
- Lower into a half squat position keeping your back straight.
- Step your right foot to the side, maintaining squat depth.
- Bring your left foot in to return to hip-width stance.
- Repeat stepping to the left side, alternating continuously.
Technical Tips
- Keep tension on the band throughout the movement.
- Do not let your knees cave inward.
- Maintain a neutral spine with chest lifted.
Breathing Tips
- Inhale before stepping to prepare your core.
- Exhale as you step out to the side.
- Breathe steadily and rhythmically throughout the set.
Restrictions médicales
- Severe knee injuries
- Severe hip injuries
- Balance disorders affecting lateral movement
How do I do the banded side to side squat correctly?
To do the banded side to side squat correctly, place a resistance band above your knees, lower into a squat, keep your chest up, and step side to side without letting your knees cave in. Maintain tension in the band for maximum glute and hip activation.
What muscles do banded side to side squats work?
Banded side to side squats primarily work the quadriceps and glutes while engaging the hip abductors and adductors to stabilise lateral movements effectively.
Are banded side to side squats good for beginners?
Yes, banded side to side squats are good for beginners because they are simple to perform, improve lower body strength and hip stability, and require minimal equipment for effective results.
Can I do banded side to side squats without a band?
Yes, you can do side to side squats without a band, but using a resistance band increases glute and hip activation, making the exercise more effective for strength and stability gains.
How many reps should I do for banded side to side squats?
For banded side to side squats, aim for 10-15 steps each side per set to effectively target your glutes and thighs while maintaining proper form throughout the movement.
The Banded Side to Side Squat is an effective lower body strengthening exercise that targets the glutes and quadriceps while also engaging the hip abductors and adductors. It combines a squat hold with lateral steps, creating continuous muscle tension that enhances glute activation and improves hip stability. This exercise is ideal for developing lower body endurance, activating underused muscles, and improving lateral movement strength for athletic performance. It is widely used in fitness, bodybuilding, and sports conditioning routines for its simplicity and high efficiency without requiring complex equipment. Suitable for all levels, it can be included as a warm-up activation drill, part of strength circuits, or rehabilitation programs to strengthen the hips and knees and promote joint stability in dynamic movements.