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Band Squat 6s · no sound

Band Squat

A bodyweight squat with a loop band above the knees, keeping tension on the quads and glutes throughout.

Primary muscle
Glutes, Quads
Equipment
Resistance band
Difficulty
Beginner
Movement
Squat
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How to do it

  1. Place a loop band around both legs just above the knees.
  2. Stand with your feet slightly wider than hip width and toes turned out a little.
  3. Brace your abdominals and set your chest tall with your arms in front.
  4. Push your hips back and bend your knees while pressing outward against the band.
  5. Lower until your thighs are roughly parallel with the floor.
  6. Drive through your whole foot to stand tall and repeat.

Common mistakes

  • Choosing a band that is too strong, which buckles the knees inward and stresses the joint.
  • Letting the knees drift past the toes while the hips stay high, which shifts load off the glutes.
  • Rounding the lower back at the bottom instead of holding a braced trunk.
  • Rising onto the toes because the heels lift, which removes the drive through the whole foot.

Muscles worked

Primary
GlutesQuads
Secondary
AbsHamstrings

Same movement, other equipment

Bodyweight Box Squat Beginner Bodyweight Box Squat Glutes Bodyweight Bodyweight Squat Beginner Bodyweight Squat Glutes Bodyweight Dumbbell Front Squat Beginner Dumbbell Front Squat Glutes Dumbbell Dumbbell Goblet Squat Beginner Dumbbell Goblet Squat Glutes Dumbbell

Similar exercises

Dumbbell Bulgarian Split Squat Intermediate Dumbbell Bulgarian Split Squat Glutes Dumbbell Dumbbell Front Squat (Tempo) Intermediate Dumbbell Front Squat (Tempo) Glutes Dumbbell Dumbbell Overhead Squat Advanced Dumbbell Overhead Squat Glutes Dumbbell Machine Leg Press Beginner Machine Leg Press Glutes Machine Pistol Squat Advanced Pistol Squat Glutes Bodyweight

Good to know

What muscles does the Band Squat work?
Mainly the glutes and quads. It also works the abs and hamstrings.
What equipment do you need for the Band Squat?
It uses a resistance band. Without it, the Bodyweight Box Squat and the Bodyweight Squat train the same muscles the same way.
Is the Band Squat good for beginners?
GymVim rates it beginner.

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