Band Squat

Start

Finish

How to do it

Stand on the middle of a long band with feet shoulder-width, loop the ends over the shoulders, then squat down and stand up fighting the band the whole way.

Muscles worked

Primary: quads · Also works: glutes, core

Equipment

Resistance bands

Common mistakes

• Letting the band pull the torso forward so the chest drops toward the floor
• Standing on the band with only one foot so the tension pulls you sideways
• Rushing the lowering phase because the band gets slack at the bottom instead of staying tall and controlled

Variations

• Loop the band in the front-rack position across the collarbones
• Use a shorter band or step wider for more tension

Can't do this one? Swap it for

• Bodyweight Squat
• Goblet Squat
• Barbell Back Squat
• Prisoner Squat

Related exercises

• Barbell Back Squatquads
• Goblet Squatquads
• Bodyweight Squatquads
• Leg Pressquads
• Bulgarian Split Squatquads
• Walking Lungequads