About this exercise
A squat variation that uses a resistance band to add progressive tension throughout the movement. It effectively targets the quadriceps, glutes, and hamstrings and is a great option for adding load without barbells or dumbbells.
Band Squat
Step by step instructions, muscle activation and variants for the Band Squat.
EasyGlutes
How to Perform
- Stand on the center of the resistance band with feet shoulder-width apart
- Hold the ends of the band at shoulder height or wrap them over your shoulders
- Sit back and lower into a full squat, keeping your chest up and knees tracking over your toes
- Drive through your heels to return to the standing position
- Maintain tension in the band throughout every rep
Muscle Activation
Primary
Glutes
Secondary
QuadricepsCalvesInner thighs
Common Mistakes
Common mistakes content is coming soon.
About the Band Squat
The Band Squat is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
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