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All exercises

Band squat

Beginner

Band squat is a compound resistance band exercise for the quads, also working the glutes, hamstrings, and calves.

What it works

Primary muscle

Quads

Also works

GlutesHamstringsCalves

Equipment
Resistance band
Movement
Legs
Type
Compound
Logged as
Weight × reps
Suggested rest
2 min

How to do it

  1. 1Stand with your feet shoulder-width apart, with the band placed just above your knees.
  2. 2Keeping your chest up and core engaged, push your hips back and bend your knees to lower into a squat position.
  3. 3Make sure your knees are tracking over your toes and your weight is in your heels.
  4. 4Pause for a moment at the bottom, then push through your heels to return to the starting position.
  5. 5Repeat for the desired number of repetitions.

What to do instead

  • Curtsey squatBodyweight
  • Potty squat with supportBodyweight
  • Dumbbell squatDumbbell
  • Dumbbell bench squatDumbbell
  • Kettlebell goblet squatKettlebell
  • Band step-upResistance band

Easier variations

  • Curtsey squatBodyweight
  • Potty squat with supportBodyweight

Harder variations

  • Weighted squatWeight plate
  • Barbell front squatBarbell
  • Barbell full squatBarbell
  • Barbell hack squatBarbell
Logged today · 2 min restBand squat

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