One move
Band Squat
How to read ahead. Do to go one move at a time.
Stand on the band and hold the handles at the shoulders. Sit down, then stand tall. Knees track over the toes. The band gets heavier as you rise.
Option. Hold the handles at the hips if the shoulders complain. Shallower depth until the knees track clean. No band: Chair Sit-to-Stand. Iron pumper: a thicker band, a pause at the bottom, or a slow three-count lower.
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1
Stand on the middle of the band with feet about hip-width. Hold a handle at each shoulder, elbows in.
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2
Brace lightly. Sit the hips back and down. Knees follow the toes. Heels stay down.
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3
Stand by pushing the floor away. Finish tall. Do not let the band yank you forward.
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4
Breathe out as you stand. Keep the ribs down.
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5
Lower with control. The band should not snap you out of the bottom.
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6
Shorten the depth or pick a lighter band if the knees cave or the low back rounds.