← All booty band exercises
Squat hold with knee press-outs: the whole movement

Main musclesMinor muscles

Booty band

Squat hold with knee press-outs

Where the band goes: Just above the knees
BandBooty band
Fabric hip circle, mini loop band
Main musclesSide glutes, Glutes
Minor musclesQuads
LevelIntermediate
Try3 sets of 30 seconds

How to do it

  1. Squat down until your thighs are about level with the floor and stay there.
  2. Push both knees wide apart against the band.
  3. Let them come back in a little, without standing up.
  4. Keep moving your knees apart and back in for the full time.
TipKeep your weight on your heels.
AvoidStanding up between pushes.

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