Band Squat
Spread the floor. A band squat adds resistance to the top of a bodyweight squat, which is where the movement normally gets easy. Sit between the hips until the crease passes the knee and stand up through the band. As a warm-up or a home session it earns its place; as a main leg lift it runs out of resistance.
Setup
- Stand on the band, loop it over the shoulders, feet shoulder width.
- Chest tall, weight in the mid-foot.
How To Do It
- Sit down between the hips until the hip crease passes the knee.
- Drive the floor away to stand.
- Fight the band hardest through the last third.
Breathing
Inhale down, exhale up.
Common Mistakes
- Letting the knees cave inward.
- Standing on so much band that you cannot reach depth.
Programming It
Three sets of 15-25.
Why This Exercise Works
The band gets heaviest at the top of the squat, so it fights hip extension rather than the hole. That makes it a poor strength builder and a very good warm-up: it wakes up the glutes and teaches you to drive the knees out, without needing a rack.
Where You Should Feel It
Glutes and quads, hardest standing up rather than at the bottom. The band also pulls your knees inward, so the outside of the hips works to stop it. It cannot make you strong; it can wake you up.
Where It Fits in a Program
Adds resistance to a bodyweight squat exactly where it gets easiest, at the top. Programme it early, while you can still execute it well.
Progressing and Regressing It
To progress the band squat: use a heavier band, or add a pause at the bottom. To regress it: use a lighter band, or hold a support for balance.
Who It's For
Anyone warming up before heavy squats, and anyone training at home. As a main leg exercise it runs out of resistance quickly.
Equipment and Substitutions
As written here it uses a resistance band. Cables replace bands for most of this. Bands are worth owning anyway: they travel, and they cost almost nothing.
Related Exercises
- Goblet Box Squat · Quads, Glutes
- Step-Up · Quads, Glutes, Balance
- Landmine Squat · Quads, Glutes, Core
- Paused Goblet Squat · Quads, Glutes, Core
- Leg Press · Quads, Glutes
- Jump Squat · Quads, Glutes, Power
- Bulgarian Split Squat · Quads, Glutes, Balance
- Barbell Hack Squat · Quads, Glutes
Common Questions
What muscles does the band squat work?
The band squat primarily trains the quads, glutes.
How many sets and reps should I do?
Three sets of 15-25.
What are the most common band squat mistakes?
Most often: letting the knees cave inward; standing on so much band that you cannot reach depth.
Do I need a resistance band to do this?
This version uses a resistance band, and it trains the quads, glutes. No band? A cable stack does the same job with a flatter resistance curve: easier at the end range, harder at the start.
Is this safe if I have an existing injury?
The band squat loads the knee and ankle, so stiff ankles or an irritable knee will show up early. Sharp pain at a single point is the one to stop for; a general burn is not. Not medical advice.