Quadriceps · Beginner

Mini-Band Squat

Squat with an above-knee mini band adding continuous hip-abductor tension and knee-alignment feedback.

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Mini-Band Squat demonstration

Exercise overview

Training details

QuadricepsGlutesAbductorsCore

Equipment

Resistance Band

Sets × reps

3 × 15

Rest

1 min

How to perform it

Step-by-step instructions

01Place a mini band above the knees and set the feet in squat stance.
02Press the knees gently outward to create band tension before descending.
03Sit the hips down and back while the knees keep tracking over the toes.
04Keep the band from pulling the knees inward at the bottom.
05Stand by pressing through the whole foot and keeping tension on the band.

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