Band squat
Also called: banded squat, resistance band squat
Stand on a band, loop it over your shoulders, and squat.
Bottom: quads, glutes working.
Main: quads, glutes Also: adductors
Simplified illustration. Follow the steps and cues for exact form.
Dumbbells only: no resistance bands? Do Bodyweight squat instead.
Bodyweight: no resistance bands? Do Bodyweight squat instead.
- Main muscles
- quads, glutes
- Equipment
- resistance bands
- Level
- First day in a gym
- Pattern
- Squat
Wear and bring
- Flat, firm shoes (or bare feet on a clean floor). Thick, soft running soles make you wobble.
Key cues
- Band flat under the middle of both feet.
- Band over your shoulders or held at your collarbones.
- Hardest at the top: stand all the way up.
How to do it
- Stand on a long loop band with feet shoulder-width apart.
- Bring the other end over your head to rest on your shoulders, or hold it at your collarbones with both hands.
- Sit down between your heels as deep as you can with a flat back.
- Stand all the way up against the band.
Common mistakes
| Common mistake | Fix |
|---|---|
| Band rolls under your feet | Spread it flat and stand on the middle of it. |
| Half reps at the top | The band is hardest at the top. Finish every rep standing tall. |
Stop if
Stop if you feel sharp or pinching pain in your knees, hips or lower back, numbness or tingling, or pain that gets worse with each rep. Burning in the working muscles, heavy breathing and shaky last reps are normal effort.
Related: knee pain.
By equipment
| Your setup | Do this |
|---|---|
| Full gym | Band squat |
| Dumbbells only | Bodyweight squat |
| Home with bands | Band squat |
| Bodyweight | Bodyweight squat |
| My equipment | Set it on Equipment |
Sets and reps by goal
| Goal | Reps | Sets | Rest |
|---|---|---|---|
| Strength | 3–6 | 3–5 | 2–5 min |
| Muscle | 6–15 | 3–4 | 1–2 min |
| Fat loss | 8–15 | 2–4 | 1–1½ min |
| General health | 8–12 | 1–3 | 1–2 min |
Where these come from: Goals. In a program, follow the program's numbers.
General information, not medical advice. If you have an injury, a health condition or are pregnant, check with a doctor or physical therapist before starting.