Band Squat
- Beginner
- Home
- Gym
Standing on a resistance band with the loop over your shoulders or held at your chest, you squat down until your thighs are near parallel, then drive back up through your whole foot. The movement trains the quads, glutes and adductors against resistance that grows the deeper you go. Beginners use it for reps at home or in the gym as a lighter alternative to a barbell or machine squat.
- Muscles
- Quads, Glutes, Adductors
- Equipment
- Resistance band
- Logged as
- Reps
How to
- Stand on the band and bring it over your shoulders or to your chest.
- Set your feet shoulder-width, toes slightly out.
- Squat down until your thighs are near parallel, chest tall.
- Drive up through your whole foot against the band.
Form cues
- Push your knees out toward your little toes.
- Keep your weight centered through your whole foot.
- Inhale on the way down, exhale as you drive up.
Common mistakes
- Knees collapse inward at the bottom of the squat. Press your knees out in line with your toes.
- Band loses tension and goes slack at the bottom. Choose a band length that stays tight throughout.
- Heels lift as you squat down. Root your whole foot down through the movement.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
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