A Complete Guide to Resistance Band Exercises

Sumo Squat with Pull-Apart

Exercise Information

Exercise Name:Sumo Squat with Pull-Apart
Resistance Band Type:A flat resistance band
Equipment Required:
Body Parts Exercised:Butt, legs, back, arms and core

Exercise Procedure

Exercise Start Position
  1. Start in a standing position with your feet wide apart with your knees in line with your feet.
  2. Extend your arms in front of you with one end of the resistance band in each hand. The resistance band should be held in a horizontal position with tension at this starting position.
Exercise End Position
  1. Legs bent as low as you can whilst maintaining the natural curve of your lower back with your knees in line with your feet.
  2. The resistance should be pulled apart.
Exercise Start Position
Exercise End Position
Action
  1. Start by bending at your hips (i.e. move your buttocks backwards) and then bend your legs.
  2. Ensure that your knees track in line with your feet.
  3. Maintain your head in a position in line with your body.
  4. Bend your legs as much as you can as you pull the resistance band apart.
  5. Then, return to the start position and repeat.
Modification Options
  1. Vary the strength or length of the resistance band to increase/ decrease the difficulty of the exercise.
Exercise Prescription

1-3 sets of up to 15 repetitions. Note that if you can do more than 15 repetitions of a particular exercise, you should increase the difficulty of that exercise. If you are performing multiple sets, you may do 2-3 sets of the one exercise before moving on to the next exercise or cycle through your whole program 2-3 times.

Up to 60 seconds rest between sets. The duration of rest will be dependent upon the intensity of the exercise for you.

Sumo Squat with Pull-Apart Demonstration Video