Resistance Band Overhead Squat
A squat variation where the resistance band is held overhead, targeting the quads, glutes, and shoulders for improved mobility, coordination, and overhead stability.
About Exercise
Equipment
Bands
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Quads
Secondary Muscles
Abs, Hamstrings, Lower Back, Traps
Popularity Score
5
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
8/10Rectus Femoris, Vastus Lateralis
Glutes
7/10Glute Max
Shoulders
6/10Anterior Delts, Medial Delts
Abs
5/10Rectus Abdominis, Transverse Abdominis
Hamstrings
4/10Lower Back
3/10Erector Spinae
Traps
3/10Programming
Typical Rep Range
10-20 reps
Rest Between Sets
45-90 seconds • Rest slightly longer to maintain concentration and spinal integrity.
How to Perform
Stand on the center of the resistance band with feet shoulder-width apart, holding the band outside the hips. Press the band overhead, keeping elbows locked and hands wide enough to create tension.
- Maintain the band pressed directly overhead, bracing the core tightly and keeping the chest upright.
- Initiate the movement by sitting the hips down and back, tracking the knees over the toes.
- Squat as deep as possible while ensuring your arms remain vertical and locked out.
- Pause briefly at the bottom to ensure stability and depth.
- Drive through the mid-foot to stand up, extending the hips and knees completely.
- Keep the arms locked overhead throughout the entire repetition.
Coaching Tips
Form Cues
- Hands wide
- Push the band up
- Chest up high
- Knees track out
- Maintain vertical torso
Breathing
Inhale deeply while lowering to brace the core; forcefully exhale as you drive back up to the starting position.
Tempo
3-0-1
Range of Motion
Squat until the thighs are parallel to the floor or deeper, ensuring the vertical line of the arms is maintained.
Safety
Safety Notes
- Ensure full shoulder mobility before attempting the overhead position.
- Start with a light band to master the coordination and depth.
- Stop immediately if you experience pain in the shoulders or lower back.
Spotting
Not recommended. If stability is an issue, use a lighter band or transition to a bodyweight overhead squat.
Common Mistakes
- Allowing the arms to drift forward or collapse.
- Rounding the lower back in the squat bottom.
- Dropping the chest forward excessively.
- Shifting weight to the toes or heels.
When to Avoid
- Acute shoulder impingement or pain
- Significant lack of thoracic spine extension
- Acute low back pain
Flexibility Needed
- Full shoulder flexion (180 degrees)
- Good ankle dorsiflexion
- Adequate hip internal and external rotation
Build Up First
- Proficient bodyweight squat technique
- Ability to maintain core bracing under tension
Also known as
Band Overhead Squat, OH Squat with Band
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