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Resistance Band Squat to Press
A full-body compound exercise combining a squat with an overhead press using a resistance band, targeting quads, shoulders, glutes, and core to build strength, power, and coordination.
About Exercise
Equipment
Bands
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Quads, Shoulders
Secondary Muscles
Hamstrings, Abs, Obliques, 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
Shoulders
9/10Anterior Delts
Glutes
7/10Glute Max
Triceps
6/10Lateral Head
Hamstrings
5/10Biceps Femoris
Abs
5/10Rectus Abdominis
Obliques
4/10External Obliques
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. Hold band ends at shoulder height with palms forward and elbows elevated.
- Brace core and inhale.
- Push hips back and bend knees to lower until thighs parallel to floor.
- Drive through heels to extend hips and knees while standing.
- Simultaneously press band overhead until arms fully extended.
- Lower band to shoulders with control.
- Repeat sequence.
Coaching Tips
Form Cues
- Hips back first
- Knees track toes
- Core tight throughout
- Press fully overhead
- Chest up tall
Breathing
Inhale during squat descent; exhale during ascent and press.
Tempo
2-0-2
Range of Motion
Lower until thighs parallel to floor; press arms fully extended overhead with ears aligned.
Safety
Safety Notes
- Inspect band for damage before use
- Maintain neutral spine
- Avoid knee valgus
- Stop if joint pain occurs
- Use appropriate band tension
Spotting
No spotter required; perform in open space and use lighter band if balance is an issue.
Common Mistakes
- Weak hip hinge
- Rounding back
- Knees caving in
- Lack of core engagement
- Incomplete arm extension
When to Avoid
- Acute knee injuries
- Shoulder impingement
- Lower back strain
Flexibility Needed
- Adequate ankle dorsiflexion
- Shoulder overhead mobility
Build Up First
- Mastery of basic squat form
- Familiarity with overhead press
Also known as
Band Squat Press, Resistance Band Thruster
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Glutes
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