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

Related Exercises

Featured
Weighted Wall Sit
Knee, Knee Extension, Knee Extensor, Knee Stability, Knee Strengthening, Quadriceps Femoris, Quadriceps, Quadriceps Strengthening, Quadriceps Tendon, Quads, Knee Isometric Exercise, Squat
Weighted Wall Sit
Knee, Knee Extension, Knee Extensor, Knee Stability, Knee Strengthening, Quadriceps Femoris, Quadriceps, Quadriceps Strengthening, Quadriceps Tendon, Quads, Knee Isometric Exercise, Squat
Knee, Knee Extension, Knee Extensor, Knee Stability, Knee Strengthening, Quadriceps Femoris, Quadriceps, Quadriceps Strengthening, Quadriceps Tendon, Quads, Knee Isometric Exercise, Squat
Single Leg Wall Sit
Quadratus Femoris, Quadriceps, Quadriceps Strengthening, Quadriceps Femoris, Quadriceps Tendon, Patellar Tendon, Knee Extension, Knee Extensor, Knee Stability, Knee Strengthening, Knee, Knee Isometric Exercise, Squat
Single Leg Wall Sit
Quadratus Femoris, Quadriceps, Quadriceps Strengthening, Quadriceps Femoris, Quadriceps Tendon, Patellar Tendon, Knee Extension, Knee Extensor, Knee Stability, Knee Strengthening, Knee, Knee Isometric Exercise, Squat
Quadratus Femoris, Quadriceps, Quadriceps Strengthening, Quadriceps Femoris, Quadriceps Tendon, Patellar Tendon, Knee Extension, Knee Extensor, Knee Stability, Knee Strengthening, Knee, Knee Isometric Exercise, Squat
Heel Raise Wall Sit
Ankle Plantarflexion, Ankle Plantarflexors, Achilles, Achilles Tendon, Calves, Gastrocnemius, Soleus, Quadriceps, Quadriceps Femoris, Quadriceps Strengthening, Quadriceps Tendon, Knee Extension, Knee Extensor, Knee Isometric Exercise, Ankle Isometric Exercise, Squat
Heel Raise Wall Sit
Ankle Plantarflexion, Ankle Plantarflexors, Achilles, Achilles Tendon, Calves, Gastrocnemius, Soleus, Quadriceps, Quadriceps Femoris, Quadriceps Strengthening, Quadriceps Tendon, Knee Extension, Knee Extensor, Knee Isometric Exercise, Ankle Isometric Exercise, Squat
Ankle Plantarflexion, Ankle Plantarflexors, Achilles, Achilles Tendon, Calves, Gastrocnemius, Soleus, Quadriceps, Quadriceps Femoris, Quadriceps Strengthening, Quadriceps Tendon, Knee Extension, Knee Extensor, Knee Isometric Exercise, Ankle Isometric Exercise, Squat
Zombie Squat
Squat, Knee Extension, Knee Extensor, Quadratus Femoris, Quadriceps, Quadriceps Strengthening, Quadriceps Femoris, Quadriceps Tendon, Hip Extension, Hip Extensor, Gluteus Maximus, TVA, Transversus Abdominis
Zombie Squat
Squat, Knee Extension, Knee Extensor, Quadratus Femoris, Quadriceps, Quadriceps Strengthening, Quadriceps Femoris, Quadriceps Tendon, Hip Extension, Hip Extensor, Gluteus Maximus, TVA, Transversus Abdominis
Squat, Knee Extension, Knee Extensor, Quadratus Femoris, Quadriceps, Quadriceps Strengthening, Quadriceps Femoris, Quadriceps Tendon, Hip Extension, Hip Extensor, Gluteus Maximus, TVA, Transversus Abdominis
Front Squat Cross Grip
Squat, Quadriceps, Quadriceps Strengthening, Quadriceps Tendon, Quadriceps Femoris, Knee, Knee Extension, Knee Extensor, Hip, Hip Extension, Hip Extensor, Glute Strengthening, Glutes, Gluteus Maximus, TVA, Transversus Abdominis
Front Squat Cross Grip
Squat, Quadriceps, Quadriceps Strengthening, Quadriceps Tendon, Quadriceps Femoris, Knee, Knee Extension, Knee Extensor, Hip, Hip Extension, Hip Extensor, Glute Strengthening, Glutes, Gluteus Maximus, TVA, Transversus Abdominis
Squat, Quadriceps, Quadriceps Strengthening, Quadriceps Tendon, Quadriceps Femoris, Knee, Knee Extension, Knee Extensor, Hip, Hip Extension, Hip Extensor, Glute Strengthening, Glutes, Gluteus Maximus, TVA, Transversus Abdominis
Front Squat Clean Grip
Quadriceps, Quadriceps Stretch, Quadriceps Femoris, Quadriceps Strengthening, Quadriceps Tendon, Knee, Knee Extension, Knee Extensor, Hip Extension, Hip Extensor, Gluteus Maximus, Squat, Transversus Abdominis, TVA
Front Squat Clean Grip
Quadriceps, Quadriceps Stretch, Quadriceps Femoris, Quadriceps Strengthening, Quadriceps Tendon, Knee, Knee Extension, Knee Extensor, Hip Extension, Hip Extensor, Gluteus Maximus, Squat, Transversus Abdominis, TVA
Quadriceps, Quadriceps Stretch, Quadriceps Femoris, Quadriceps Strengthening, Quadriceps Tendon, Knee, Knee Extension, Knee Extensor, Hip Extension, Hip Extensor, Gluteus Maximus, Squat, Transversus Abdominis, TVA
Hinge Squat
Squat, Squat Warm Up, Erector Spinae, Quadriceps, Glutes, Gluteus Maximus, Hip Extension, Hip Extensor, Lumbar Extension, Lumbar Extensors, Core Stability, Lumbar Stability, Hip Spine Dissociation, Hip Hinge
Hinge Squat
Squat, Squat Warm Up, Erector Spinae, Quadriceps, Glutes, Gluteus Maximus, Hip Extension, Hip Extensor, Lumbar Extension, Lumbar Extensors, Core Stability, Lumbar Stability, Hip Spine Dissociation, Hip Hinge
Squat, Squat Warm Up, Erector Spinae, Quadriceps, Glutes, Gluteus Maximus, Hip Extension, Hip Extensor, Lumbar Extension, Lumbar Extensors, Core Stability, Lumbar Stability, Hip Spine Dissociation, Hip Hinge
Goblet Sumo Squat
Hip, Adductor Longus, Adductor Magnus, Hip Adductor, Hip Adductor Strengthening, Quads, Quadriceps, Rectus Femoris, Vastus Medialis, Hamstring Strengthening, Hamstrings, Semitendinosus, Semimembranosus, Hip Extension, Hip Extensor, Knee Extension, Knee Extensor, Squat, Squat Warm Up
Goblet Sumo Squat
Hip, Adductor Longus, Adductor Magnus, Hip Adductor, Hip Adductor Strengthening, Quads, Quadriceps, Rectus Femoris, Vastus Medialis, Hamstring Strengthening, Hamstrings, Semitendinosus, Semimembranosus, Hip Extension, Hip Extensor, Knee Extension, Knee Extensor, Squat, Squat Warm Up
Hip, Adductor Longus, Adductor Magnus, Hip Adductor, Hip Adductor Strengthening, Quads, Quadriceps, Rectus Femoris, Vastus Medialis, Hamstring Strengthening, Hamstrings, Semitendinosus, Semimembranosus, Hip Extension, Hip Extensor, Knee Extension, Knee Extensor, Squat, Squat Warm Up
Banded Terminal Knee Extension Squat
Quadriceps, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Vastus Medialis Oblique, VMO, Knee Extension, Knee Extensor, Terminal Knee Extension, Knee Strengthening, Knee, Gluteus Maximus, Squat, Squat Warm Up
Banded Terminal Knee Extension Squat
Quadriceps, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Vastus Medialis Oblique, VMO, Knee Extension, Knee Extensor, Terminal Knee Extension, Knee Strengthening, Knee, Gluteus Maximus, Squat, Squat Warm Up
Quadriceps, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Vastus Medialis Oblique, VMO, Knee Extension, Knee Extensor, Terminal Knee Extension, Knee Strengthening, Knee, Gluteus Maximus, Squat, Squat Warm Up
RNT Abductor Squat
Squat, Squat Warm Up, RNT, Reactive Neuromuscular Training, Gluteus Maximus, Glutes, Gluteus Medius, Gluteus Minimus, Motor Patterning, Glute Strengthening, Hip Abduction, Hip Abductor, Knee Stability, Hip Strengthening
RNT Abductor Squat
Squat, Squat Warm Up, RNT, Reactive Neuromuscular Training, Gluteus Maximus, Glutes, Gluteus Medius, Gluteus Minimus, Motor Patterning, Glute Strengthening, Hip Abduction, Hip Abductor, Knee Stability, Hip Strengthening
Squat, Squat Warm Up, RNT, Reactive Neuromuscular Training, Gluteus Maximus, Glutes, Gluteus Medius, Gluteus Minimus, Motor Patterning, Glute Strengthening, Hip Abduction, Hip Abductor, Knee Stability, Hip Strengthening
David Song
Previous

Doorway Upper Trapezius Active Release
Next

Banded Fire Hydrant