Legs · Resistance bands

Band Squat

The band squat is a lower-body strength exercise that targets the quadriceps, glutes, and hamstrings using accommodating resistance. It works well in home workouts, as a warm-up drill before barbell sessions, or as high-rep accessory work on leg day.

Muscles: Legs, Glutes
Equipment: Resistance bands
Type: Strength
Animation: Men and women

How to do it

Stand on the middle of the band with your feet shoulder-width apart and bring the handles up to your shoulders, palms facing forward.
Keep your chest up, back straight, and core braced.
Inhale and lower into a squat by bending your knees and pushing your hips back until your thighs are about parallel to the floor.
Keep your knees tracking over your toes and your heels on the floor.
As you exhale, drive through your heels and stand back up to the starting position.

Common mistakes

Allowing the knees to cave inward during the ascent overloads the joints and disengages the glutes.
Lifting the heels off the floor shifts your center of gravity forward and places undue stress on the patellar tendons.
Rounding the lower back against the band tension increases shear forces along the spine.

Tips

Widen your stance on the band to shorten its working length and increase resistance throughout the movement.
Pause for a second at the top lockout to maximize glute contraction against peak band tension.
Keep your elbows pointed slightly forward and down to keep the handles stable at your shoulders without straining your wrists.

Sets and reps

Perform 3 to 4 sets of 12 to 20 reps for muscle growth and endurance, resting 60 to 90 seconds between sets.

Muscles worked

Your coach guides every set

Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.

App Store Google Play RuStore

On a computer? Point your phone's camera here to get the app.

Questions

How does a band squat differ from a barbell squat?

Bands provide accommodating resistance, meaning the load is lightest in the bottom position and peaks at lockout, reducing joint strain in deep knee flexion.

What should you do if your knees hurt during band squats?

Stop the exercise immediately and ensure your knees are tracking in line with your toes; if pain persists, consult a healthcare specialist.

Similar exercises

All legs exercises →