Resistance Band Front Squat
A resistance band front squat variation that targets quadriceps, glutes, and core to build lower body strength and stability; emphasizes upright posture and increasing tension through the range.
About Exercise
Equipment
Bands
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Quads
Secondary Muscles
Hamstrings, Abs, Lower Back, Shoulders
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
7/10Glute Max
Hamstrings
5/10Biceps Femoris, Semitendinosus
Abs
5/10Rectus Abdominis
Lower Back
4/10Erector Spinae
Shoulders
3/10Anterior Delts
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-120 seconds
How to Perform
Stand on the middle of a loop resistance band with feet shoulder-width apart, toes slightly out. Squat down to place the band across the front of your shoulders, elbows high and chest up.
- Inhale and push hips back while bending knees to lower until thighs are parallel to floor.
- Keep elbows high and knees tracking over toes.
- Exhale and drive through heels to extend hips and knees, standing tall.
- Squeeze glutes at the top without leaning back.
- Repeat for reps, controlling the descent.
Coaching Tips
Form Cues
- Elbows high
- Chest up
- Knees out
- Drive through heels
- Core tight
Breathing
Inhale during descent to brace core; exhale forcefully during ascent to maintain stability.
Tempo
3-1-1
Range of Motion
Lower until thighs parallel to floor; fully extend hips and knees at top without locking knees.
Safety
Safety Notes
- Inspect band for damage before use
- Secure band under feet center
- Avoid band slipping by keeping tension
- Maintain neutral spine to protect back
- Start with light resistance for form
Spotting
Not required; bands provide self-limiting resistance, but use a mirror or partner for form check.
Common Mistakes
- Elbows dropping forward
- Knees caving inward
- Rounding back
- Slack in band
When to Avoid
- Acute knee pain
- Lower back injury
- Shoulder impingement
Flexibility Needed
- Ankle dorsiflexion for depth
- Hip mobility for upright torso
Build Up First
- Basic squat form
- Core bracing proficiency
Also known as
Banded Front Squat, Loop Band Front Squat, Band Front Rack Squat
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