Resistance Band Squat
The Resistance Band Squat is a foundational lower-body exercise that works the Quadriceps and Glutes, with the Hamstrings and Core assisting. You stand on the band with both feet, hold the handles at shoulder height and squat as if sitting into a chair. Bands do not build momentum the way free weights can, so every rep stays controlled.
- Muscles Worked
- Quadriceps, Glutes · also Hamstrings, Core, Calves
- Equipment
- 2 handles
Set Up
- Anchor:
- No anchor needed.
- Bands:
- Clip each end of the bands to a handle.
- Body Position:
- Stand on the bands with both feet hip-width apart. Squat down, grip a handle in each hand, and raise the handles to shoulder height with the bands behind your arms and palms facing forward. Stand up straight with your back straight, head straight, chest up and elbows back.
Movement
Bend your legs and squat down as if you were going to sit in a chair. Stand back up to the starting position under control.
Points To Remember
- Keep your chest up and back flat during the exercise.
- Keep your knees tracking over your toes.
Also in the Resistance Band Bar library: Resistance Band Bar Squat ›
Questions About The Squat
What muscles does the Resistance Band Squat work?
The Resistance Band Squat works the Quadriceps and Glutes. The Hamstrings, Calves and Core assist, with the Core keeping your back flat under the band's tension.
How do you make a Resistance Band Squat harder?
Add a band or use a heavier one, or widen your stance on the band to increase the tension. Keep the same form in the Resistance Band Squat: chest up, back flat and knees over toes.