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
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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