Lonero Resistance Band Squat
Lonero resistance band squat er en begyndervenlig squat-variant, der benytter elastisk modstand. Ved at holde håndtagene i skulderhøjde kombineres kravet om stabilitet over hovedet med squat-bevægelsen, hvilket giver en styrkende effekt for hele kroppen.
Sådan gør du
- Stil dig midt på et elastikbånd med fødderne i skulderbreddes afstand.
- Hold fast i håndtagene i skulderhøjde med håndfladerne pegende fremad.
- Gå ned i et squat ved at skubbe hofterne tilbage og bøje i knæene.
- Hold brystet løftet og sørg for, at knæene følger tæernes retning.
- Pres dig op gennem hælene for at vende tilbage til stående position.
- Gentag for det ønskede antal gentagelser.
Teknik-tips
- Stand squarely on the center of the band to keep tension secure.
- Hold handles at shoulder height with your chest tall and proud.
- Push your hips back as if sitting down into an invisible chair.
- Keep your knees tracking directly over your toes throughout the descent.
- Drive evenly through your entire foot to return to standing.
Vejrtrækning: Inhale as you slowly lower your hips down into the squat, and exhale steadily as you press back up to the starting position.
Almindelige fejl
- Letting knees cave inward, which places unnecessary stress on the knee joint and reduces quad engagement.
- Rounding your lower back as you descend, which can lead to discomfort and poor load distribution.
- Using a band that is too heavy, causing your form to break down before you reach full depth.
Aktiverede muskler
Primære: quadriceps. Sekundære: baller, baglår.
Foreslåede sæt og gentagelser
Kom i bedre form
3 sets × 10–12 reps, rest 60 s
Tab dig
3 sets × 12–15 reps, rest 45–60 s
Opbyg muskelmasse
3–4 sets × 8–12 reps, rest 60–90 s
Lettere, sværere og alternativer
Gør den lettere
Gør den sværere
Alternativer
Pas på, hvis…
- If you feel sharp knee or lower back discomfort, ease off and choose a gentler option.
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What if the band keeps slipping under my feet?
Make sure you are standing firmly on the exact center of the band with both feet flat and your weight distributed evenly.
How often should I do resistance band squats?
2 to 3 times per week with at least one rest day between sessions is a great starting point for beginners.
Where should I feel this exercise working?
You should primarily feel your quads working on the front of your thighs, along with your glutes and hamstrings supporting the movement.