Band Squat Twist
Squat & twist your way to stronger obliques! This banded exercise torches calories and builds a rock-solid core.
The Band Squat Twist is a compound exercise that mainly works the glutes & hips and core, with help from the quads. You'll need: resistance bands.
Required Equipment
Band Squat Twist Muscles Worked
Primary
Glutes (gluteus maximus); Abdominals (rectus abdominis)
Secondary
Obliques; Quads (quadriceps femoris)
Band Squat Twist Variations and Alternatives
How to do the Band Squat Twist
Attach a resistance band to a squat rack or a stable anchor point at waist height.
Stand with your feet shoulder-width apart, facing the anchor point, and hold the band with both hands extended in front at shoulder height.
Begin by squatting down as if sitting back into a chair, keeping your chest up and back straight.
As you lower into the squat, twist your upper body and extend your arms to one side, keeping the tension in the band.
Hold the twist briefly at the bottom of the squat.
Untwist and return to the starting position as you drive through your heels to stand back up.
Perform the exercise for the recommended number of repetitions, and then switch sides to ensure a balanced workout.
Remember to maintain a controlled motion throughout the exercise and to perform the twist in a manner that does not compromise your squat form. Adjust the resistance of the band as needed to accommodate your fitness level.
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Band Squat Twist FAQs
What muscles does the Band Squat Twist work?
The Band Squat Twist mainly works the glutes & hips and core, with help from the quads. The main muscles are the gluteus maximus and rectus abdominis.
What equipment do you need for the Band Squat Twist?
Resistance bands.
Is the Band Squat Twist 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 Twist go on?
It belongs on leg day in a push/pull/legs routine.
What are some Band Squat Twist variations and alternatives?
Similar exercises include the Loop-Band Split-Squat, Band Squat, Loop-Band Standing Ab Twist and Barbell Band Bench Squat.
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