Is the booty band really worth it?

Hey Team, as well all know Squatting is a great way to build lower body strength and improve your overall fitness. But did you know that using a resistance band during a squat could potentially be detrimental to the internal rotation of your hip or even lead to femoral acetabular impingement (FAI)?

Now, before you start panicking and tossing your resistance bands out the window, let’s break down what’s really going on and how to avoid any potential risks.

During a normal squat our hip oscillates between two different movements; hip external rotation and hip internal rotation. The pattern of movement is as follows; Initiate squat -> hip external rotation -> squat a bit deeper -> hip internal rotation -> squat even deeper -> back to external rotation. When a resistance band is wrapped around your thighs or knees during a squat, it creates an external force that tends to push your legs inward, creating an adduction force. This can cause excessive internal rotation of the hip joint, leading to discomfort and pain.

This excessive internal rotation can cause the femoral head to press against the labrum and cartilage in the hip joint, leading to irritation, inflammation, and potential damage. Additionally, the use of a resistance band can also lead to compensatory movements, such as excessive hip flexion, which can further exacerbate FAI

But don’t stress too much you gym fiends! Using resistance bands during a squat can be beneficial when used correctly and in moderation. It’s important to use them with caution and only under the guidance of a qualified trainer or physical therapist.

So, let’s say you’re feeling a bit cheeky and want to add some resistance bands to your squat routine. Here are a few tips to avoid any potential hip hazards:


  • Position the resistance band correctly: Make sure the band is not too tight and positioned in a way that doesn’t place excessive stress on your hip joint. You want to feel the resistance in your glutes, not your hips.
  • Use a lighter resistance: Don’t go overboard with the resistance. Start with a lighter band and gradually work your way up.
  • Isometric holds instead of Isotonic work: Hold a wall squat with a band at a 45 degree angle, this ensures the hip is in the external rotation phase of the squat AND you will be able to get glute/quad activation synergistically 
  • Listen to your body: If you’re feeling any discomfort or pain in your hips during your squat routine, stop immediately and reevaluate your form.

Remember, a little bit of resistance can go a long way. Using resistance bands during a squat can be a great way to challenge your muscles and take your squat game to the next level. Just make sure to use them responsibly and with caution. So go ahead, add some bands to your squat routine, but remember to listen to your body and squat smart!

Written by Nick Dimakis (Chiropractor)