About this exercise
A compound movement combining a resistance band squat with a rotational twist at the top. It targets the quadriceps and glutes through the squat phase while engaging the obliques and core with the upper-body rotation.
Band Squat Twist
Step by step instructions, muscle activation and variants for the Band Squat Twist.
MediumGlutesQuadriceps
How to Perform
- Stand on the center of the resistance band with feet shoulder-width apart and hold both ends at chest height
- Brace your core and push your hips back and down into a squat until your thighs are parallel to the floor
- Drive through your heels to stand up explosively
- At the top, rotate your torso to one side, bringing the band handles toward that hip
- Return to center and descend into the next squat
- Alternate the twist direction with each rep
Muscle Activation
Primary
GlutesQuadricepsObliques
Secondary
CalvesInner thighs
About the Band Squat Twist
The Band Squat Twist 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.
You may also like
3-Point Standing Hops
Bodyweight · Medium
GlutesQuadricepsCalvesHamstringsCore
4 Corners Curtsy
Bodyweight · Medium
GlutesQuadricepsHamstringsInner thighs
4-Cone Single Foot Lateral Hops
Bodyweight · Medium
GlutesQuadricepsCalvesCoreOuter thighs
4-Way Single Leg Hop
Bodyweight · Medium
GlutesQuadricepsHamstringsCalvesCore
