Place a resistance band just above your knees or around your thighs while standing with feet shoulder-width apart.
Point your toes slightly outward and engage your core.
Push your hips back and bend your knees to lower into a squat, pressing outward against the band.
Descend until your thighs are at or below parallel to the floor, keeping your chest up and back straight.
Drive through your heels to stand back up, maintaining outward pressure against the band throughout.
Squeeze your glutes at the top and repeat for the desired number of reps.
| Level | Sets & Reps | Goal Focus |
|---|---|---|
| Beginner | 3 sets of 12 reps | Form mastery, neural adaptation |
| Intermediate | 4 sets of 15 reps | Hypertrophy, moderate loading |
| Advanced | 4 sets of 20 reps with heavier band | Strength, high intensity/volume |