Resistance Band Squat
A bilateral squat using a resistance band anchored under the feet and held at the shoulders. This exercise targets the glutes and quadriceps, building strength and stability with variable resistance.
About Exercise
Equipment
Bands
Difficulty
2/5 • Beginner
Primary Muscle Groups
Quads
Secondary Muscles
Hamstrings, Lower Back
Accessory Muscles
Abs
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
4/10Lower Back
3/10Erector Spinae
Abs
2/10Programming
Typical Rep Range
10-25 reps
Rest Between Sets
30-90 seconds • Use shorter rest periods for endurance goals, and longer for muscle hypertrophy.
How to Perform
Stand centered on the band with feet shoulder-width apart, holding the band ends at shoulder height, keeping the chest up and core tight throughout the lift.
- Initiate the movement by pushing the hips back and bending the knees simultaneously.
- Lower until your thighs are parallel to the floor or to your comfortable depth.
- Drive through your heels and squeeze the glutes to forcefully extend the hips and knees.
- Return to the starting standing position, maintaining upward tension on the resistance band.
Coaching Tips
Form Cues
- Knees track over toes
- Chest tall and proud
- Weight in the mid-foot
- Drive the hips forward
Breathing
Inhale as you lower into the squat, brace your core tightly, and exhale forcefully as you stand back up.
Tempo
2-0-1
Range of Motion
Squat until the thighs reach parallel to the floor or slightly below, ensuring the lower back remains neutral.
Safety
Safety Notes
- Ensure the band is securely anchored under both feet before applying tension.
- If you experience sharp knee pain, reduce the depth of the squat.
- Control the movement; avoid letting the band snap you upward too quickly.
Spotting
Not recommended; the resistance band provides accommodating resistance which is generally safe.
Common Mistakes
- Allowing the knees to cave inward (valgus collapse).
- Rounding the lower back at the bottom position.
- Lifting the heels off the ground during the squat.
When to Avoid
- Acute knee pain
- Recent hip or ankle surgery
Flexibility Needed
- Adequate ankle dorsiflexion
- Sufficient hip flexion
Build Up First
- Competency in bodyweight squat form
Also known as
Band Squat, Band Goblet Squat, Handle Band Squat
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