Resistance Band Overhead Squat
A full-body squat variation holding a resistance band overhead, targeting quads and glutes while engaging shoulders and core for improved stability, balance, and mobility.
About Exercise
Equipment
Bands
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Shoulders, Triceps, Obliques, Lower Back, 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
Hamstrings
6/10Biceps Femoris, Semitendinosus
Abs
6/10Rectus Abdominis
Shoulders
5/10Anterior Delts
Triceps
5/10Long Head
Obliques
4/10External Obliques
Lower Back
4/10Erector Spinae
Calves
3/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand on the center of a resistance band with feet shoulder-width apart, toes slightly out. Grip ends and extend arms straight overhead with elbows locked.
- Engage core and keep chest up with neutral spine.
- Bend knees and push hips back to lower into squat.
- Keep arms extended overhead with band taut.
- Descend until thighs are parallel to floor.
- Drive through heels to extend hips and knees.
- Maintain upright torso and knee alignment throughout.
- Return to start position fully extended.
Coaching Tips
Form Cues
- Chest up
- Knees track over toes
- Press into band
- Drive through heels
- Core tight
- Arms locked out
Breathing
Inhale as you lower into the squat; exhale as you drive up to stand, bracing core throughout.
Tempo
3-1-1
Range of Motion
Lower until thighs parallel to floor or as deep as mobility allows without losing form; arms fully extended overhead.
Safety
Safety Notes
- Avoid if shoulder or wrist issues present
- Start with light band
- Ensure stable footing
- Do not exceed mobility limits
- Consult professional for pain
- Maintain three points of foot contact
Spotting
Not typically required; use a mirror or partner for form feedback on overhead position.
Common Mistakes
- Rounding back
- Knees caving in
- Leaning forward
- Arms drifting forward
- Incomplete depth
- Poor band tension
When to Avoid
- Acute shoulder impingement
- Wrist instability
- Lower back pain
- Recent ankle sprain
Flexibility Needed
- Shoulder flexion to 180 degrees
- Ankle dorsiflexion for squat depth
- Hip mobility for full squat
Build Up First
- Basic squat form
- Overhead mobility assessment
- Core bracing competency
Also known as
Banded Overhead Squat, Overhead Band Squat, Band Overhead Squat
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