Any Deficit Variations (deadlifts or squats/banded vs non-banded)
Step Ups
Bulgarian Split Squats
Hip Thrusts
If you’re short like me…just TWIST the band to increase the intensity.
Performing - Banded Squat into Banded Deadlifts
attach band to far clip, hinge your hips so they are perpendicular to the center eam. Place your arms on the beam and fully extend your leg kicking it back while squeezing your glutes at the top of the rep.
With your feet either Neutral or in Sumo stance with the dumbbell or kettlebell between your legs, slowly lower into a squat position. Pause and squeeze your glutes at the BOTTOM of the rep!
Taking a lifting belt (or the bella booty) attach the band to the belt with either end on the carabiner. Hold a weight in front of you (front rack/ or Goblet position) and complete a squat!