Primary muscles: Glutes, shoulders, hip flexors, quads
Secondary muscles: Abs, calves, hamstrings, lower back, chest, arms
Equipment: Resistance band
SQUAT BAND FRONT RAISE INSTRUCTIONS
1. Grab the band, hold one end with your hands and step on the middle of the band with your feet about shoulder-width apart.
2. Bend your knees, press your hips back and, with your palms facing down, raise your arms until they’re parallel to the floor.
3. Press your heels into the floor to return to the initial position and lower the arms.
4. Repeat until the set is complete.
PROPER FORM AND BREATHING PATTERN
Keep your chest up, your hips back, engage your core and maintain your elbows slightly bent. Don’t let the knees extend beyond the toes and breathe in as you squat and raise your arms. Breathe out as you release tension and stand back up.
The squat band front raise is a compound resistance exercise that primarily targets the shoulders, glutes, hips, and thighs. Since this exercise works several muscles simultaneously, it also helps boost the metabolism and increases your calorie burn.
SETS AND REPS
Do 2 or 3 sets of 8 to 16 repetitions and, for a complete full body workout, pair the squat band front raise with the curtsy lunge side kick raise, the glute bridge chest fly, and the ankle tap push ups.
To calculate the number of calories burned doing the squat band front raise, enter your weight and the duration of the exercise: