Muscles Worked: Biceps, quadriceps, hamstrings, glutes.

Starting Position: Stand on the resistance band with your feet shoulder width apart. Hold the handles by your sides with your palms facing away from you.

Action: Move your body down into a squat while keeping the handles to your sides with your arms fully extended. Stop your squat before your knees go past 90-degrees.

As you stand back up from the squat, curl the handles by bending your elbows. Once your knees are straight and elbows are fully bent, go back into a squatting position while your straighten your arms.


1.     Practice this exercise to properly coordinate the squat action with the curl action.

2.     Inhale as your go down, exhale as you go up.

3.     Keep your abdominal muscles tight to improve your stability and balance.