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Mini-Band Air Squat

A bodyweight squat with a small loop band just above your knees, which forces you to push your knees out and wakes up the outer hip muscles.

beginnermini band

Mini-Band Air Squat, start position
START
Mini-Band Air Squat, end position
END
BEFORE YOU START1
  1. Step into the band and slide it to just above your knees.
HOW TO DO IT

Get into position

  1. Set your feet shoulder-width apart with your toes turned slightly out.
  2. Push your knees out a little against the band so it is tight.
  3. Hold your arms out in front and tighten your stomach.

Check: The band is tight above your knees and your feet are shoulder-width apart.

Sit down

  1. Push your hips back and bend your knees at the same time, as if sitting into a chair.
  2. Keep your chest up and your back straight all the way down.
  3. Keep your knees pointing the same way as your toes.
  4. Keep pushing your knees out against the band the whole way down.
  5. Stop when your thighs are level with the floor.

Check: Your thighs are parallel to the floor, your heels are flat, and your knees point over your toes. The band is still tight.

Stand up

  1. Push the floor away through your whole foot to stand up. Drive your hips and shoulders up at the same speed.
  2. Squeeze your buttocks at the top and stand tall.

Check: You are standing tall again in the same spot. The band never went slack.

That is one rep. Repeat for your set.

Breathe in and brace before you go down; lower for 2 to 3 seconds; breathe out as you stand up in about 1 second.

MUSCLES WORKED
Mini-Band Air Squat: muscles worked, front view
Mini-Band Air Squat: muscles worked, back view

quadsglutescorecalves

Red marks the muscles doing the work; amber the assisting ones. Same body for every exercise, so guides compare at a glance.

COMMON MISTAKES4
  • Knees caving in toward each other. Strains the knee joints. Fix: Push your knees out so they stay in line with your toes.
  • Letting the band pull the knees in and go slack. Fix: Push out against it for the whole rep; that is the whole point.
  • Heels lifting off the floor. Fix: Keep your weight over the middle of your feet; try a slightly wider stance.
  • Rounding the lower back at the bottom. Fix: Stop a little higher until you can go deeper with a straight back.
SAFETY1
  • Use a light band first; the outer hips tire quickly.
EQUIPMENT SETTINGS
  • mini band · placement: just above the knees
RELATED EXERCISES

easier: bodyweight squat

variants: bodyweight squat, lateral mini band walk

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