Resistance Band Sumo Squat

Muscles worked

Setup

1. Place a mini-loop resistance band just above your knees.
2. Step into a wide stance with your feet approximately 1.5 times shoulder-width apart.
3. Turn your toes outward at a 45-degree angle and engage your core.
4. Hold your hands together at chest height or on your hips for balance.

How to do it

1. Inhale and lower your hips by bending at the knees and pushing your glutes back, ensuring your knees track directly over your toes.
2. Descend until your thighs are parallel to the floor, actively pushing your knees outward against the band.
3. Exhale and drive through your heels to return to the starting position.
4. Maintain a controlled tempo: 2 seconds down, 1 second pause at the bottom, and 1 second up.

Form checklist

• Keep your chest up and shoulders back to avoid rounding your spine.
• Do not let your knees cave inward; fight the resistance of the band throughout the movement.
• Keep your weight distributed through your heels and mid-foot rather than shifting to your toes.
• Ensure your knees stay aligned with your middle toes and do not collapse toward the center.

Pro tips

• Focus on 'spreading the floor' with your feet to maximize glute medius and adductor engagement.
• Squeeze your glutes forcefully at the top of the movement without over-extending your lower back.

Make it harder

• Add a pulse at the bottom of the movement before returning to the start to increase time under tension.
• Slow down the eccentric (lowering) phase to 4 seconds to challenge muscle control.

Frequently asked

What muscles does the resistance band sumo squat work?

The resistance band sumo squat primarily targets the glutes, hamstrings, and quadriceps, and also works the adductors and hip flexors as secondary muscles.

What equipment do you need for the resistance band sumo squat?

The resistance band sumo squat uses resistance band.

Is the resistance band sumo squat good for beginners?

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

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