5. Alternating Surrenders
- Place band slightly above your knee.
- Stand with your feet hip-width apart, hands behind your head and squat until both knees are 90 degree. This is your starting position.
- Kneel with your left knee first and then your right knee to the floor.
- Lift your left foot up, followed by your right foot and return to the starting position for 1 rep.
- Do 10 reps.
Tip: Ensure that your knees do not extend over your toes. Tighten your core, squeeze your glutes, keep your hips back and your chest up. Maintain the half-squat position as much as possible.
Primary muscles: Glutes, Quads, Core
Secondary muscles: Hamstrings, Calves
Beginners are recommended to start with the Light Green band (lowest resistance).