Floss Squat

Muscle Groups Involved

Quads - Primary
Hamstrings - Primary
Calves - Primary

Highlights

Start with 30% stretch as a beginner. Go up to 70% stretch as you get more experienced.
Stop immediately if you experience any numbness or tingling.
You can perform this exercise in multiple different areas for repeated sets if needed.

Description

The Floss Squat is a new exercise that has become popular in the rehab and injury prevention crowd as it combines strength training with a popular self-treatment tool for restoring range of motion.

The Floss Squat is a new exercise that has become popular in the rehab and injury prevention crowd as it combines strength training with a popular self-treatment tool for restoring range of motion. To perform the Floss Squat start by wrapping your knee with a floss or compression band. Start with approximately a 50% stretch of the band as you wrap it starting about one to two fingers’ width below your kneecap up to the same distance above your knee cap. Alternatively the band can be applied entirely below or above the knee cap. You should try to overlap each wrap of the band by about 50% as you wrap your leg. Start the movement by bracing your core and lowering yourself like a typical squat. Pause briefly at the bottom and then press yourself back up to the start position. A wedge can be used under your heels to place more emphasis on the quadriceps muscle.

Common Mistakes

Do not go too tight on the band. Do not leave gaps in the band as you wrap

Do not go too tight on the band. Do not leave gaps in the band as you wrap yourself. Do not bounce at the bottom of the squat. Do not push through pain. Immediately take off the compression floss band if you experience any numbness or tingling.

Pro Tips

This is a great warm up before performing any exercise with a lot of knee b

This is a great warm up before performing any exercise with a lot of knee bending. This is not intended to be used as a substitute for a medical exam or medical care. If you have a knee injury, stop and see a professional before continuing with any exercise or exercise plan.

Purpose

This can temporarily reduce the appearance of swelling in the knee, improve

This can temporarily reduce the appearance of swelling in the knee, improve range of motion and serves as a great warm up.

Form

Be sure that you are overlapping each wrap of the band by about 50% or more

Be sure that you are overlapping each wrap of the band by about 50% or more. The banding should not leave noticeable bruising or marks but may be slightly pink after use.