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Knee · Strengthening

Squat with shoulder abduction and elastic band

Squat with shoulder abduction, 3 sets, 10 repetitions, elastic resistance around the knees

Illustration of the Squat with shoulder abduction and elastic band exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10

Equipment: elastic band placed around the knees

Description: Place the elastic band around your knees, feet shoulder-width apart, standing with a straight torso. Slowly bend your hips and knees, slightly retracting the pelvis until about 90 degrees, keeping heels on the ground and knees aligned with the feet. During the descent, actively push your knees outward against the resistance of the band, then return to the standing position while controlling the movement.

Tips: Keep the trunk stable and avoid knees collapsing inward. Control the descent to protect your joints and maximize strengthening.

Progression: Gradually increase the number of repetitions or use a more resistant elastic band as the exercise becomes easier.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
elastic band
Starting position
Standing, feet shoulder-width apart, elastic band around the knees
Clinical goal
Muscle strengthening of the knees and hip stabilization
Also known as
Squat with elastic band, Knee abduction squat, Resistance band squat

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.