Band Squat
Squat with resistance band. Strengthen legs & glutes, feel the burn! Modify the resistance for all fitness levels.
The Band Squat is a compound exercise that mainly works the quads and glutes & hips, with help from the lower back and core. You'll need: resistance bands.
Required Equipment
Band Squat Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Spinal Erectors (erector spinae); Abdominals (rectus abdominis)
Band Squat Variations and Alternatives
How to do the Band Squat
Stand with your feet shoulder-width apart on a resistance band. Make sure the band is securely under the arches of your feet.
Hold the other ends of the band with your hands, bringing your hands up to your shoulders. This will create tension in the band.
Keep your chest up, back straight, and engage your core. This will be your starting position.
Begin the squat by bending at the hips and knees as if you are sitting back into a chair, keeping your knees in line with your toes. Ensure that you maintain tension in the band throughout the movement.
Lower yourself until your thighs are parallel to the floor, or as close as is comfortable for you.
Push through your heels to stand back up to the starting position, extending your hips and knees. Avoid locking your knees when you reach the top of the movement.
Repeat for the desired number of repetitions and sets.
Ensure that you choose an appropriate level of resistance band to match your fitness level and pay close attention to your form to avoid injury.
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Band Squat FAQs
What muscles does the Band Squat work?
The Band Squat mainly works the quads and glutes & hips, with help from the lower back and core. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Band Squat?
Resistance bands.
Is the Band Squat a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Band Squat go on?
It belongs on leg day in a push/pull/legs routine.
What are some Band Squat variations and alternatives?
Similar exercises include the Band Deadlift, Band Good-Morning, Band Straight-Leg Hip Flexion and Band Pull Through.
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