Resistance Band Squat
A squat variation using resistance bands placed under feet and held at shoulders that targets quads and glutes to build lower body strength and endurance; joint-friendly and scalable for all levels.
About Exercise
Equipment
Bands
Difficulty
2/5 • Beginner
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Hamstrings, 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
8/10Glute Max
Hamstrings
5/10Biceps Femoris, Semitendinosus
Abs
4/10Rectus Abdominis
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Step onto the center of a long loop resistance band with feet shoulder-width apart, toes slightly out. Hold the band ends at shoulder height with palms forward, keeping it taut.
- Engage core and keep chest up with neutral spine.
- Push hips back and bend knees to lower until thighs parallel to floor.
- Drive knees out against band tension.
- Push through heels to extend hips and knees, squeezing glutes at top.
- Maintain control without locking knees fully.
Coaching Tips
Form Cues
- Knees track over toes
- Chest up, eyes forward
- Drive through heels
- Squeeze glutes at top
Breathing
Inhale as you lower into the squat; exhale as you drive up while bracing core.
Tempo
3-1-1
Range of Motion
Lower until thighs are parallel to floor; rise until knees are nearly straight without hyperextending.
Safety
Safety Notes
- Inspect band for damage before use
- Choose appropriate resistance level
- Warm up joints and muscles first
- Avoid slipping band under feet
Spotting
Not required; perform in controlled environment with stable footing.
Common Mistakes
- Knees caving inward
- Rounding lower back
- Leaning forward onto toes
- Partial range of motion
When to Avoid
- Acute knee pain
- Lower back injuries
- Hip impingement
Flexibility Needed
- Adequate ankle dorsiflexion
- Hip flexion mobility
Build Up First
- Mastery of bodyweight squat form
Also known as
Banded Squat, Band Squat
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