Single Leg Banded Reverse Squat Tutorial

Learn How to Do a Single Leg Banded Reverse Squat

Description/instructions:

  1. Lie on back with band over top of foot and scooch back to get some resistance

    • A cable can work too instead of a band

    • The more you move back the more resistance

  2. Bring foot with band towards your body leading with your knee. Leg should finish at 90 degrees

  3. Return to starting position and repeat for # of reps given, then switch legs

Helpful Cues:

  1. Use hip flexor to pull leg back to 90 degree position

  2. Keep tension on band for full ROM

  3. Keep head and shoulders tilted up to optimize core too

  4. Keep reps slow and controlled on each leg

  5. Tilt toe back towards you to keep band over toe

Common mistakes:

  1. Not getting to 90 degrees - too much tension

  2. Not enough tension on band

  3. Band coming off due to toe pointing forward

Other names:

  1. Supine Band Hip Flexion

  2. Supine Reverse Squat

Common variations:

  1. Adding arms for dead bug

  2. Adding plate/resistance to upper body for extra stability demand/core engagement

  3. Using kettlebell

  4. Using a Cable

  5. Doing both legs at the same time - Reverse Squat