Upper body dominates — pulling before squatting
Arms pull the band before the legs drive; the two patterns separate.
Overactive muscles
Upper trapeziusBiceps brachii
Corrective work
Foam RollUpper traps↗StretchLevator scapulae stretch↗Squat · Full Body
Squat with Horizontal Band Pull
Coaching cues
- Hold a band anchored in front at chest height; squat while pulling the band to the chest
- Simultaneous squat and row — lower body push, upper body pull
- Scapulae retract at the bottom of the squat
- Great for teaching posture and upper back activation during squats
Common faults 2
Forward lean — trunk collapses during the combo
Hip flexors and calves restrict the upright squat under the band tension.
Overactive muscles
Hip flexorsSoleus
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗