Band Squat

What Is a Band Squat?

The Band Squat uses a resistance band to supercharge a classic movement. It’s easy on the joints, effective for building lower body strength, and great for all fitness levels. This squat works your legs and glutes while teaching you to control your movement under tension.

Equipment Required

• 1 resistance band (loop or long band, medium to heavy resistance)

Muscle Groups Worked

• Quadriceps (front of thigh)
• Glutes (buttocks)
• Hamstrings (back of thigh)
• Core stabilisers
• Adductors (inner thighs)

How To Do It

1. Stand on the centre of the band, feet shoulder-width apart.
2. Hold the ends of the band at shoulder height (band will rest behind your arms), or hold by your sides for less resistance.
3. Push your hips back and bend your knees, lowering into a squat as if sitting into a chair.
4. Keep your chest tall and core braced. Your knees should track in line with your toes.
5. Press through your heels to stand back up, squeezing your glutes at the top.
6. Repeat for the prescribed reps, maintaining band tension throughout.

Tips & Common Mistakes

• Tip: Sit your hips back first, don’t let your knees push forward ahead of your toes.
• Tip: Keep tension on the band for resistance on both up and down phases.
• Mistake: Don’t let your knees cave in. Keep them pressing out in line with your feet.
• Mistake: Don’t rush. Move with control and feel the resistance.

Variations

• Goblet squat (hold a dumbbell or kettlebell at your chest for extra challenge)
• Pulse band squat (add small up-and-down pulses at the bottom)
• Band front squat (hold the band across the front of your shoulders, elbows up)

Safety Notes

• If you have knee pain, reduce depth or use a lighter band. If the issue continues, read our guide to injury before continuing.
• Focus on form, quality over quantity every time.

Final Thought

The Band Squat is a powerful and versatile move that belongs in every program. Use it to build strong, functional legs and a more resilient body, wherever you are, whether that’s in a gym or at home.

Part of the optimal health library

Use this exercise in your training plan

Create an account to use exercises like the band squat in your training plan.

Create an account to use this exercise