Band Squat
How to do it
Starting position
- Stand on the center of the band with your feet shoulder-width apart.
- Drape the top of the band over both shoulders and hold it in front of your chest.
- Keep your chest up and look straight ahead.
Movement
- Send your hips back and squat until your thighs are parallel to the floor.
- Keep your knees pointing in the direction of your toes.
- Push through your entire foot to stand up.
Breathing
Inhale as you squat down, exhale as you stand up.
Cautions
- If your knees cave in as you stand up, you gave in to the band tension. Push your knees outward.
- If your heels lift, the load shifts to your knees.
Exercise info
| Primary muscles |  Quads Glutes |
|---|---|
| Secondary muscles | Adductors · Hamstrings · Abs |
| Equipment |  Resistance band |
| Movement pattern | Squat |
| Rep range | 12–20 reps |
21 similar exercises
Representative exercise: Band Squat
- Dumbbell Supported Squat
- Resistance Band Squat
- Suspension Squat
- Dumbbell Squat
- Dumbbell Hack Squat
- Weighted Counterbalanced Squat
- Kettlebell Squat
- Kettlebell Back Squat
- Kettlebell Double Rack Squat
- Smith Hack Squat
- Balance Disk Squat
- Dumbbell Wide Squat
- Dumbbell Pause Squat
- Dumbbell Narrow Squat
- Dumbbell Narrow Stance Squat
- Kettlebell Wide Squat
- Kettlebell Squat (Demo 2)
- Kettlebell Single Arm Squat (Bilateral)
- Foot on StepBox Squat
- Barbell Hack Squat
- Barbell Elevated Hack Squat
Related exercises
Band squat rowHarderBand squat row (Demo 2)HarderGoblet SquatSimilar exerciseLeg PressSimilar exerciseMachine Squat (Plate Loaded)Similar exerciseBodyweight SquatSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.