Resistance Band Front Squat

Beginner

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A squat variation performed with a resistance band under the feet and held in a front rack position, primarily targeting the quads, glutes, and core. This movement builds lower body strength and muscular endurance, especially improving lockout resistance.

About Exercise

Equipment

Loop Bands

Difficulty

2/5 • Beginner

Primary Muscle Groups

Quads

Secondary Muscles

Lower Back, Hamstrings, Abs

Popularity Score

Goals

Hypertrophy

Strength

Stability

Training Style

Functional Training

Setup Requirements

Requires Rack

Requires Bench

Requires Spotter

Space Needed

Small

Noise Level

Low

Muscle Breakdown

View Muscle Map

Quads

9/10

Rectus Femoris, Vastus Lateralis, Vastus Medialis

Glutes

7/10

Glute Max, Glute Medius

Lower Back

5/10

Erector Spinae

Hamstrings

4/10

Biceps Femoris, Semitendinosus

Abs

3/10

Rectus Abdominis, Transverse Abdominis

Programming

Typical Rep Range

10-20 reps

Rest Between Sets

60-120 seconds • Use shorter rest periods for muscle endurance goals.

How to Perform

Stand on the center of the resistance band with feet shoulder-width apart, toes pointing slightly outward. Pull the band upward, securing the ends near the shoulders in a front rack position, keeping the elbows high.

Brace your core and initiate the descent by bending the knees and pushing the hips back slightly.
Keep your chest up and maintain high elbows to prevent the band from slipping.
Continue squatting until your thighs are parallel or slightly below the ground.
Drive through your mid-foot, extending the hips and knees to return to the standing position.
Squeeze the glutes at the top to ensure full hip extension.

Coaching Tips

Form Cues

Elbows stay high
Brace the core tight
Knees track over toes
Chest up tall

Breathing

Inhale deeply while descending, brace the core throughout the movement, and forcefully exhale as you ascend through the sticking point.

Tempo

2-0-1

Range of Motion

Descend until the hip crease is aligned with or slightly below the top of the knee (thighs parallel to the floor).

Safety

Safety Notes

Ensure the band is centered under the feet and securely held to prevent snapping or slipping.
Maintain a neutral spine throughout the entire movement.
If mobility limits depth, squat only as low as comfortable while maintaining proper form.