Band Squat tutorial
The band squat is a compound exercise that uses band resistance to strengthen the quads, glutes and hamstrings. Resistance increases toward the top of the movement, making it ideal for home training.
How to perform
- Place the middle of the band under both feet with feet shoulder-width apart.
- Hold the ends of the band at or on your shoulders.
- Keep your chest up, back straight and core braced.
- Sit your hips back and bend your knees until your thighs are near parallel.
- Keep your knees in line with your toes.
- Drive through your heels to stand and squeeze your glutes at the top.
Breathing: Inhale as you lower and exhale as you stand up.
Key tips
- Secure the band firmly under your feet so it cannot slip.
- Keep your weight on your heels and mid-foot.
- Control the top of the movement and never let go of the band.
Common mistakes
- Letting the knees cave inward.
- Rounding the back.
- Lifting the heels.
Safety: Inspect the band for tears before use, and reduce depth if you feel knee pain.
Legs (quads)Primary muscle
Resistance bandEquipment
BeginnerLevel
HomeLocation
Assisting muscles
Suggested sets and reps
Beginner3 sets × 8–12 reps
Muscle mass4 sets × 6–12 reps
Strength5 sets × 3–6 reps
Fat burning3 sets × 12–15 reps, short rest
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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