Reverse Band Power Squat

How to do it

1. Hang bands from the top of a rack and loop them under the ends of the bar, so they take weight off at the bottom and give it back at the top.
2. Take the bar on the upper back, unrack, and set the feet wide with the toes turned out.
3. Push the hips back and sit down between the knees, keeping the shins near vertical and the chest up.
4. Go to parallel or just below.
5. Drive up hard, pushing the knees out, as the bands give less help with every inch.
6. Lock out fully at the top.

Common mistakes

• Diving into the bottom. The bands make the descent feel light, but the position at the bottom still has to be set; a fast drop is a loose one.
• Letting the knees drift in as the bar gets heavier. The bands give the weight back on the way up, which is where the knees want to cave; they push out.
• Easing off at the top. The full weight is at lock-out; the drive continues right through the finish.
• Using bands that take off too much. If the bottom feels like an empty bar, the bands are too strong and the movement is only being trained at the top.

Muscles worked

Primary

• Quads

Secondary

• Adductors
• Calves
• Glutes
• Hamstrings
• Spinal Erectors