Glider Push-Ups + Banded Squats
Glider Push-Ups + Banded Squats
Equipment: Dual Sided Disc Gliders + Latex Loop Resistance Band
Difficulty: Intermediate to Advanced
Target Muscles: Full body - chest, shoulders, triceps, legs, glutes, core
How to Perform Glider Push-Ups + Banded Squats
Step-by-Step Instructions:
- Perform 10-12 glider push-ups (gliders under hands, slide hands out as you lower)
- After completing push-ups, immediately transition to banded squats
- Place latex loop band around thighs, just above knees
- Perform 15-20 banded squats (push knees out against band)
- Rest briefly, then repeat the circuit
Recommended Sets & Reps:
- Beginners: 2-3 circuits (8 push-ups + 12 squats)
- Intermediate: 3-4 circuits (10 push-ups + 15 squats)
- Advanced: 4-5 circuits (12 push-ups + 20 squats)
Form Tips:
- Control the gliders during push-ups
- Keep core engaged throughout both exercises
- Push knees out against band during squats
- Transition quickly for cardio benefit
- Maintain proper form on both movements
- Breathe steadily throughout
Common Mistakes to Avoid:
- Letting hips sag during push-ups
- Letting knees cave inward during squats
- Resting too long between exercises
- Sacrificing form for speed
- Not controlling the gliders
- Holding your breath
Modifications:
- Easier: Perform push-ups on knees or reduce reps
- Harder: Increase reps, reduce rest time, or add jump squats
Benefits:
- Complete upper and lower body workout
- Builds functional strength
- Improves cardiovascular endurance
- Burns maximum calories
- Time-efficient training
- Challenges stability and strength