Banded Squat

1. Place a booty band across your legs, right above the knees. Stand with your feet slightly wider than shoulder width and toes pointing slightly outward. In a power rack (or a squat rack, though the power rack is preferable for safety), place a barbell across the back of your neck.
2. Grab the bar from behind.
   Keeping your full body in tension and working against the booty band’s resistance (pulling the legs apart), lower your body until the thighs are at least parallel to the floor. Make sure your knees move in the same line as the one formed by your feet and your heels always stay in firm contact with the floor. Push through these heels to raise the body.

Tip: Act as if pushing the weight up and backwards, not straight up.

Important: Walk backwards out of the rack when starting the exercise, forwards into it when finishing.

Alternative: Banded Front Squat