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Mini Loop Band Squat
A bodyweight squat variation using a mini loop band around the thighs to target quadriceps, glutes, and hip abductors for improved knee stability and lower body strength; commonly used for warm-ups or glute activation.
About Exercise
Equipment
Loop Bands
Difficulty
2/5 • Beginner
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Hamstrings, Abs, Obliques
Accessory Muscles
Calves
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
8/10Glute Max, Glute Medius
Hamstrings
5/10Abs
3/10Transverse Abdominis
Obliques
3/10Calves
2/10Programming
Typical Rep Range
10-20 reps
Rest Between Sets
30-60 seconds
How to Perform
Place a mini loop resistance band around your thighs just above the knees. Stand with feet shoulder-width apart, toes slightly outward, core engaged, and back straight.
- Hinge at hips and bend knees to lower until thighs are parallel to ground, pushing knees outward against the band.
- Pause briefly at the bottom, keeping weight through heels.
- Drive through heels to extend hips and knees, squeezing glutes at the top.
- Maintain upright torso and knee alignment throughout.
Coaching Tips
Form Cues
- Push knees out against band
- Drive through heels
- Keep chest up
- Squeeze glutes at top
Breathing
Inhale as you descend, exhale as you ascend. Brace your core before starting each rep.
Tempo
3-1-1
Range of Motion
Lower until thighs are parallel to the ground or as deep as mobility allows without form breakdown; fully extend hips and knees at top.
Safety
Safety Notes
- Avoid if acute knee or hip pain present
- Ensure even weight distribution through feet
- Stop if discomfort in joints occurs
- Use lighter band if form breaks
Spotting
Spotting not typically required; beginners can use a chair behind for depth control or hold a stable surface for balance.
Common Mistakes
- Knees caving inward
- Rounding lower back
- Leaning forward excessively
- Not engaging core
When to Avoid
- Acute knee pain
- Hip impingement
- Lower back issues
Flexibility Needed
- Adequate ankle dorsiflexion
- Hip flexion mobility
Build Up First
- Basic bodyweight squat form
- Ability to maintain knee alignment
Also known as
Banded Squat, Glute Band Squat, Booty Band Squat
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