Elastic squats are a solution for people who do not have the opportunity to regularly attend a gym with exercise machines. Ladies especially love them for a great opportunity to pump up the flabby skin of the inner surface of the arms and legs, tighten the muscles of the buttocks, make the hips and arms more prominent and toned.
This equipment allows you to significantly increase the load when performing normal warm-up exercises. It makes it possible to use absolutely all muscle groups without overloading the spine and joints. For the lower body, squats with an elastic band on the legs are especially effective, because it significantly complicates the exercise. This is due to the resistance force that the athlete has to overcome, simultaneously with the load, in fact, the squats themselves.
What is an elastic band for sports
In fact, this is an elastic band, closed in a ring, which, in the process of performing physical exercises, must be stretched with different amplitudes. The accessory is called by various names: fitness elastic band, expander loop, mini band, leg expander, mini band, mini loop, resistance band, etc.
Not to be confused with rubber loops and elastic bands. The difference from the first is in the size of the ring (the diameter of the loops is much larger), and the second, in general, are not closed.
Elastic bands can have different levels of stiffness, so athletes can increase or decrease the load. If you plan to practice seriously, we recommend that you immediately purchase a set of resistance bands with different resistances. This way you will be able to create an adequate load for different muscles.
Features of squats with rubber
If you're wondering how to squat with an elastic band for fitness, imagine doing the usual exercises, but you have an elastic band stretched between your legs. During the squat, in addition to working with your weight, you also need to make a pass to the side, overcoming the resistance of the expander. Have you presented? Agree, the task has become more difficult.
There are many variations in the placement of the elastic when doing squats. The accessory is also used to complicate swings, stretching, pumping arms and warm up the body.
How to choose the right rubber?
We have already said that an accessory can have different degrees of rigidity, in accordance with which the level of difficulty increases. By an unspoken rule, all manufacturers share the resistance levels of rubber bands with colors, and each has its own scale. However, the most common options are:
- Yellow is the weakest resistance;
- Red color - 2nd stage of loading;
- Green - high level of difficulty;
- Blue - even higher resistance;
- Black is the toughest elastic band, suitable only for experienced athletes with good physical fitness.
To make squats with a rubber band not only effective, but also enjoyable, you need to choose the right accessory:
- Resistance bands are made of latex or cotton. The former are cheaper, but they slip, curl up when stretched, cut into the skin and slide out. The latter are more comfortable, but their price tag is twice as high as latex.
- There are short and long ones. In general, length does not affect the quality of the exercise, but long loops provide more exercise variation.
- There are wide and narrow accessories. When choosing, be guided by the rule: the wider the tape, the greater the load.
- If you are afraid that during work the elastic will suddenly break, whipping you painfully during recoil, buy an expander in the sleeve. This is a kind of cover that will keep the accessory inside, saving you from discomfort in the event of a break.
- By the way, the more rigid your elastic band, the more difficult it will be to break it.
What muscles work during squats with a rubber band?
Next, we'll show you how to squat with a fitness elastic band to surpass all expectations, but first, let's talk about the target muscles.
- Of course, the gluteal muscles work, as with any squat;
- Also, the quadriceps muscle of the thigh is involved;
- Additionally, the calf muscles;
- Leading and soleus;
- Stabilizer muscles - back extensors, abs, biceps femora.
As you can see, squats with a fitness band allow you to use the same muscle groups as regular squats, without an accessory. It is also designed to increase the load, evenly distributing it over the target muscles, while not overloading the spine with excessive weight. This is the perfect way to lose weight in problem areas without having to squat with barbells or dumbbells.
Advantages and disadvantages
What are the benefits of squats for the buttocks with elastic on the legs, let's find out!
- It allows you to comprehensively distribute the load, turn it from a point into a uniform one.
- This is a great alternative to weight-bearing equipment, which is often prohibited for medical reasons. An elastic band can be used even by athletes with a sore spine;
- Expanders practically do not load the joints;
- Squats with rubber are difficult to perform incorrectly - your body, in order to facilitate its task, intuitively performs the exercise technically correctly;
- Due to different levels of rigidity, you can easily change the load, which is very convenient;
- The accessory can be used at home, in the gym, and outdoors. It folds compactly and fits in any, even very small bag.
- It allows you to burn 200-300 extra kcal to the usual amount when squatting without an elastic band.
- Such training will make the skin more elastic, relieve it of flabbiness and cellulite.
Of course, there are also disadvantages. First of all, this is the load limit. You can increase the weight on the barbell as much as you like, but you will not wear 15 elastic bands on yourself, no matter how much you want it. Secondly, the expander will not help to significantly build up the muscles, only to form the relief. In order for muscle to grow, strength training with weights is necessary. Accordingly, this accessory is not suitable for men who want to improve their figure, but it is ideal for women who train to lose weight.
Exercise variations
So, you bought a squat expander, studied the features, read the recommendations. It's time to start exercising! What variations are especially popular with today's athletes?
- Crunch squats. The accessory is pulled between the feet, squatting, and during lifting, the knees are pulled up alternately to the chest;
- Elastic knee squats. Classical execution technique;
- Squats with rubber under the feet. The athlete steps on the folded loop, grasping one half with his hands so that during the ascent the rubber is stretched, creating an additional load;
- Jump squats, knee expander;
- Squats with lunges to the sides;
- Single file walking;
- Side swing squats;
- Jump-squat-step to the side;
- Side lunges with swings to the sides;
How to squat correctly with an elastic band on your legs?
If you are worried that you do not know how to squat correctly with an elastic band on your legs, relax. The accessory does not suggest any special technique, the most important thing is to know the correct algorithm for performing each exercise without an expander.
However, for the question of "how to squat with an elastic band for fitness" finally resolved, read the following guidelines:
- Never omit the warm-up and cool-down - muscles and ligaments need to be warmed up, prepared for work;
- Breathe correctly - in squats, inhale is always done on the descent, exhale on the rise;
- Never exercise if you are not feeling well;
- We recommend choosing an accessory with a non-slip surface to make it easier to exercise.
- Wear long, tight-fitting pants while exercising to avoid chafing and trauma to your legs.
- Of course, use an expander with a level of rigidity that suits you;
- Never stop there - increase the load regularly.
Well that's all, we have told you about all the features of using the squat elastic band. Now your legs will become even more slender, and your body will be toned. Enjoy your workouts!
