Band Squat

Muscles worked

Setup

1. Stand on the middle of a long loop resistance band with your feet shoulder-width apart and toes slightly pointed outward.
2. Pull the top of the loop up and rest it across the front of your shoulders (front-rack position) or loop it carefully over your head onto your upper traps.
3. Ensure the band is securely anchored under the arches of your feet to prevent it from slipping.
4. Stand tall with your core engaged, chest up, and hands holding the band near your shoulders for stability.

How to do it

1. Inhale and begin the movement by hinging at your hips and bending your knees simultaneously to lower your glutes toward the floor.
2. Descend until your thighs are at least parallel to the ground, ensuring your back remains flat and your weight stays centered.
3. Exhale and drive forcefully through your heels to return to a standing position, fighting the increasing resistance of the band.
4. Squeeze your glutes firmly at the top of the movement and repeat for the desired tempo, typically 2 seconds down and 1 second up.

Form checklist

• Keep your knees tracking in line with your toes; do not let them cave inward.
• Maintain a neutral spine and avoid rounding your lower back at the bottom of the squat.
• Keep your chest lifted and gaze forward to prevent leaning too far into the band.
• Ensure your heels stay glued to the floor throughout the entire repetition.

Pro tips

• Focus on 'spreading the floor' with your feet as you descend to maximize glute medius activation.
• Pause for one second at the bottom of the movement to eliminate momentum and force the muscles to work harder against the band's tension.

Make it harder

• Use a thicker resistance band or overlap two bands to increase the tension at the peak of the movement.
• Slow down the eccentric phase to 4 seconds to increase time under tension.

Frequently asked

What muscles does the band squat work?

The band squat primarily targets the glutes, hamstrings, and quadriceps, and also works the abs and obliques as secondary muscles.

What equipment do you need for the band squat?

The band squat uses resistance band.

Is the band squat good for beginners?

Yes. The band squat is a beginner-friendly movement and a strong foundation to build on.

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