Get Strong in Just 3 Moves with the Squat Band

By Tone It Up on

Babes! We’ve got some new equipment for you — along some brand spankin’ new full-body routines that put the gear to good use! Enter: the squat band. 

This next-level resistance band not only makes moves like the squat (hence the name!) feel more challenging, but it also helps you focus on form as you feel the resistance on your back side. The best part: the squat band leaves your hands free so you can pick up some dumbbells and get the upper body involved! Meanwhile your core works overtime to keep you upright and stable through every squat band move. Translation: You can work your entire body with this one resistance band. 

The benefits of the squat band don’t end there. It’s also a great tool to take on the road for a workout while you’re traveling. And you don’t need many exercises to get a total-body burner that sculpts from head to toe. All it takes is the three moves we lay out below for you to work your booty, legs, shoulders, arms, and abs! So strap in and get stepping right into this total-body strength workout, babe! And if you want more routines featuring the squat band, check out your Tone It Up app

Make sure to tell us how much you love the squat band using #TIUsquatband and #TIUteam! Get it, girls!

Your 3-Move Total-Body Squat Band Workout

Do each move below in order for 40 seconds. Rest for 20 seconds between exercises and rounds. Repeat for at least 3 rounds—more if you want your booty, legs, arms, and abs to pick up even more benefits! The goal is to keep moving, babe, and don’t let that form break. 

To get set up with the squat band, place the thick, stretchy band around the back of the hips. Cross the resistance tubes in front, then place the band under both feet. Set your feet up for the squat (make sure you wear shoes when you safely use the squat band!) and you’re ready to kick some booty — and the rest of the body too! 

squat out and pull in gif

Squat + Out + Pull-In

You’ll sculpt the legs, booty, shoulders, back — and abs too!

Start standing with feet slightly wider than hip-width apart, toes turned slightly out, squat band around the waist and under your feet. Send the hips down and back to lower into a squat, as you lift and extend the arms out to the sides, at shoulder height. Drive through the feet to stand back up. At the same time, pull the elbows into your sides, squeezing your shoulder blades together. Repeat. 

squat and bicep curl

Squat + Bicep Curl

Target the legs, booty, and biceps!

Start standing with feet slightly wider than hip-width apart, toes turned slightly out, squat band around the waist and under your feet. Hold a dumbbell in each hand, down by sides. Send the hips down and back to lower into a squat. Drive through the feet to stand back up, and at the same time, curl the weights up to shoulders, palms facing each other. Straighten the arms back down by sides. Repeat. 

squat to press

Squat + Press

Work that lower body, plus your shoulders and core!

Start standing with feet slightly wider than hip-width apart, toes turned slightly out, squat band around the waist and under your feet. Hold a dumbbell in each hand, racked at shoulders. Send the hips down and back to lower into a squat. Drive through the feet to stand back up, and at the same time, press the weights straight overhead, biceps by ears. Lower weights back to shoulder height. Repeat. 

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