Instructions
Wrap knee wraps tightly around your upper thighs. Load a barbell with 20- 40% of your estimated one rep max (e1RM). Place the bar on your shoulders and set yourself up in a squat stance. Squat for the desired number of repetitions then rest for 30 - 60 seconds. Repeat for the desired number of repetitions and sets. Aim to keep the knee wraps on around your thighs until all sets are complete, then remove them.
Tips
BFR squats are a great exercise for people coming back to heavy lifting from injury or for those who are not able to access the heavy weights they would usually lift in the gym. The pressure of the knee wraps should be around a 7/10 in tightness. The wraps will be uncomfortable due to the blood flow restriction but do not have them too tight.
BFR allows blood to flow into your legs through the arteries but limits the amount of blood that can leave the legs through your veins. This restriction creates numerous changes within the body that has been found to increase muscle strength and size and optimise recovery from injury.
