Quads · Band · Beginner
How to do Band Squat
The band squat is a lower body exercise that targets the glutes using a resistance band placed above the knees. It also engages the quadriceps, hamstrings, and calves. This exercise helps build strength and stability in the lower body.
- Also works
- Hamstrings and Calves
- Equipment
- Band
- Level
- Beginner
- Category
- Legs
How to do Band Squat, step by step
- Stand with your feet shoulder-width apart, with the band placed just above your knees.
- Keeping your chest up and core engaged, push your hips back and bend your knees to lower into a squat position.
- Make sure your knees are tracking over your toes and your weight is in your heels.
- Pause for a moment at the bottom, then push through your heels to return to the starting position.
- Repeat for the desired number of repetitions.
Station taken, or training at home? Alternatives to Band Squat →
Muscles worked
Band Squat works your quads and glutes as the main movers, with help from your hamstrings and calves.
Track Band Squat in SPLYT
Band Squat is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.
More quad exercises
More with a resistance band
Band Squat RowGlutes · Band
Band Standing CrunchAbs · Band
Band Standing Rear Delt RowShoulders · Band
Band Standing Twisting CrunchAbs · Band
Band Stiff Leg DeadliftHamstrings · Band
Band Straight Back Stiff Leg DeadliftHamstrings · Band
Every resistance band exercise → · The full exercise library →