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Stabilize one band under both feet and around shoulders. Unlock your hips, drop your butt down as if to sit on a chair, and slowly squat down until your thighs are parallel to the floor. Without bouncing at the bottom, push yourself up through your heels back to an upright position.


  • Keep feet slightly wider than shoulder width apart with all body weight on heels.
  • You should feel tension in thighs and buttocks, not the knees or back.
  • Drop your buttocks lower for an added challenge.
  • Knees should not extend past your toes. If they do, you are leaning too far forward.
  • Arch your back slightly inward and pinch your shoulder blades together.
  • Point your toes outward to engage inner thigh muscles, and point toes inward to engage outer thighs.
  • Focus eyes on a specific point in front of you to help your balance.


  1. Two bands: Stabilize one band under each foot with the other end crossed over your body and stabilized around the opposite shoulder. Insert a bar and rest it on your shoulders behind your neck.
  2. Extend your arms up and hold the band(s) above your head to increase resistance.
  3. One leg: Place one foot on a chair behind you and SQUAT down with the other leg.

Target Muscles:

quads | glutes | hamstring



Anchor Point Height: