Band Staggered Squat
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
Setup
Place a resistance band around both legs, positioned just above your knees. Stand with your feet hip-width apart, then take a half-step back with one foot so that the toes of that foot are aligned with the heel of your front foot.
Movement
Initiate the squat by pushing your hips back and bending both knees, keeping the majority of your weight on your front leg.
Ensure your front knee tracks in line with your toes and does not collapse inward against the resistance of the band.
Lower yourself until your front thigh is parallel to the ground or as far as your mobility allows, while maintaining a neutral spine.
Drive through the heel of your front foot to return to the starting position, squeezing your glutes at the top.
Tips
Keep your core engaged throughout the entire movement to maintain balance. The staggered stance places more demand on the front leg while requiring stabilization from the back leg.