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All exercises

Band overhead squat

Beginner

Band overhead squat is a compound resistance band exercise for the quads, also working the glutes, side delts, upper back, and abs.

What it works

Primary muscle

Quads

Also works

GlutesSide deltsUpper backAbs

Equipment
Resistance band
Movement
Legs
Type
Compound · Push
Logged as
Weight × reps
Suggested rest
90 seconds

How to do it

  1. 1Stand on the middle of a long loop band with feet shoulder-width apart and grip the top of the loop with your hands wide overhead.
  2. 2Lock your arms so the band is stretched above your head, chest up and stomach braced.
  3. 3Squat down by pushing your hips back and bending your knees, keeping your arms pressed up the whole time.
  4. 4Go down to about thighs parallel while keeping your back flat and your heels on the floor.
  5. 5Push through your feet to stand back up, keeping the band tight overhead.

What to do instead

  • Band squatResistance band
  • Dumbbell overhead squatDumbbell

Easier variations

  • Band squatResistance band

Harder variations

  • Dumbbell overhead squatDumbbell
  • Barbell overhead squatBarbell
Logged today · 90 seconds restBand overhead squat

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