Resistance Band Bar Squat

The Resistance Band Bar Squat is a lower-body exercise that works the Quadriceps and Glutes. Standing on the bands with the Resistance Band Bar across the back of your shoulders, you squat down as if sitting into a chair and stand back up, much like a Barbell Back Squat.

Muscles Worked: Quadriceps, Glutes · also Hamstrings, Core, Lower Back
Equipment: Resistance Band Bar, 2 ankle straps

A man in a gray Bodylastics T-shirt stands on bands with a Resistance Band Bar across his upper back, then squats down with his chest up. — Start And Finish Positions

Set Up

Anchor:: No anchor needed.
Bands:: Clip an ankle strap to each end ring of the Resistance Band Bar, then clip one end of the band to each ankle strap.
Body Position:: Stand on the bands with both feet hip-width apart. Squat down, press the bar over your head and rest it across your shoulders just below your neck (not on it). Stand up straight with your back straight, head straight, chest up and elbows back.

Movement

Bend your knees and squat down as if sitting into a chair. Stand back up to the starting position, keeping the movement controlled.

Points To Remember

Keep your chest up and back flat.
Keep your knees tracking over your toes.

Also in the Resistance Band library: Resistance Band Squat ›

Questions About The Squat

What muscles does the Resistance Band Bar Squat work?

The Resistance Band Bar Squat works the Quadriceps and Glutes, with the Hamstrings, Core and Lower Back assisting.

Do I need a door anchor for the Band Bar Squat?

No. For the Resistance Band Bar Squat you stand on the bands, which clip to ankle straps on each end ring of the bar, so your feet hold the bands in place.