Exos | Formerly Core Performance

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Core Knowledge


Mini Band Squat

Starting Position

  • Standing with Miniband around knees


  • Stand with your arms at your sides, your feet shoulder width apart and pointing straight ahead, and a mini band around and above your knees
  • Maintain perfect posture and initiate movement with your hips
  • As you reach your arms far forward, squat your hips back and down until your thighs are parallel to the floor
  • Return to a standing position by pushing through your hips
  • Keep your knees out
  • Repeat until you've completed all your reps


Coaching Keys

  • Keep your knees behind your toes during the movement
  • Also, keep your knees pushing out against the band so that they do not collapse to the inside during the movement
  • If you extend your arms in front of you, you can sit back more comfortably
  • Keep your chest up and your back flat

You Should Feel It

  • In your glutes, hamstrings, and quads

Tags: Strength, Glutes, Mini Band, Hamstrings, Quadriceps