Banded Squats, Good Mornings, and Hip Thrusts

StealthHealth

OK help me out here people.

I've recently seen a lot of posts on IG of people (usually girls - always girls in fact) doing banded squats, good mornings, and prone hip thrusts. Whilst I'm aware of the benefits of bands for repetition work (when you're actually pushing against the band) and to change the dynamics of lifts such as the dead lift but what exactly is the benefit of this --->




Is it just to stop the knees tracking out or what?

sardelsa

I use bands in my squats and hip thrusts from time to time for increased glute activation

ETA: I typically do this in lower weight high rep hypertrophy work, not in actual heavy sets

LazSommer

Make up for bad form?

trigden1991

@StealthHealth They force you to push your knees out on the conecentric portion of the movement. On squats in particular this helps to engage your glutes more. I believe Ed Coan did a video on SuperTraining.TV youtube channel with Mark Bell where he talks about imagining you are squeezing your glutes to pick up a dollar at the bottom of the movement. Can't post the link right now but it's well worth a watch

StealthHealth

Thanks folks.

butterbuns123

It makes the wieght lighter at the bottom when the band is hardly engaged then heavy at the top. People do it all the time to help get them out of the whole in a squat with high wieght or get the bar off the floor with a heavy deadlift.

butterbuns123

Oh crap my bad. A hip circle! Ya it forces you to push knees out to improve your form and to warm up aswell. Some people's knees shoot in under a heavy load.

StealthHealth

butterbuns123 wrote: »

It makes the wieght lighter at the bottom when the band is hardly engaged then heavy at the top. People do it all the time to help get them out of the whole in a squat with high wieght or get the bar off the floor with a heavy deadlift.

I think you're thinking of this type of thing:




I'm talking about this sort of thing:

StealthHealth

butterbuns123 wrote: »

Oh crap my bad. A hip circle! Ya it forces you to push knees out to improve your form and to warm up aswell. Some people's knees shoot in under a heavy load.

thanks

jemhh

sardelsa wrote: »

I use bands in my squats and hip thrusts from time to time for increased glute activation

ETA: I typically do this in lower weight high rep hypertrophy work, not in actual heavy sets

This. I like double banded hip thrusts for pump work. Have never done banded squats.

canadianlbs

i've been using one recently. i was doing a ton of demanding biking and my glutes had begun to check out on the squats. someone gave me a silly-looking jane fonda band and it was like sending the nco to tip that one private out of bed and make him show up for parade with the other muscles.

musclegood_fatbad

I see them much more and use them myself for walking slides and bodyweight squats for a warm up and to help activate the glutes. It forces you to drive the knees out and not collapse but really should only be used with weights that are easily doable.