Banded Pause Squat

SquatHipKneeStrength and ConditioningStrength Training
Written By David Song

BANDED PAUSE SQUATS

This is a progression exercise of the BANDED SQUAT that uses a mini band to increase hip abduction resistance. Loop a mini band around the knees, either just above or below the joint line. Proceed to complete a squat without allowed your knees to cave inwards. Pause and hold the squat at the halfway mark for 2-5 seconds then continue to lower the body to hit squat depth. When returning to standing position pause and hold the squat at the halfway mark for another 2-5 seconds then continue to complete the squat.

Muscles Involved:

  • Quadriceps

  • Glutes

    • Gluteus Maximus

    • Gluteus Medius

    • Gluteus Minimus

Related Conditions:

  • Knocked Knees / Genu Valgum

  • Squat Warm Up

  • Strength and Conditioning

  • Jumper’s Knee / Runner’s Knee

  • Patellofemoral Pain Syndrome

  • Meniscus Tear

  • ACL Tear / PCL Tear

  • Greater Trochanteric Pain Syndrome

  • External Snapping Hip Syndrome

  • Glute Amnesia / Gluteal Amnesia

  • Hip Osteoarthritis

  • ITB Syndrome

  • Hip Impingement

  • Greater Trochanteric Bursitis

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David Song
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