Band Squat

Body region

• Legs
• Glutes

Muscles

Main

• Gluteus Maximus
• Rectus Femoris
• Vastus Lateralis
• Vastus Medialis
• Vastus Intermedius

Helps

• Adductor Magnus
• Soleus

Holds

• Deltoid
• Erector Spinae
• Rectus Abdominis

Equipment

• Resistance Band

Technique

1. Stand on a long loop band with feet shoulder-width apart.
2. Bring the top of the band over your shoulders or hold it at shoulder height with your hands.
3. Squat down until your thighs are about parallel to the floor.
4. Stand up against the band's tension, finishing tall.

Cues

• Resistance is greatest at the top, so drive all the way up.
• Keep the band centered under your feet.
• Keep the chest up and knees tracking over the toes.

Common mistakes

• Letting the band pull you forward.
• Using a worn or nicked band that could snap.
• Squatting only halfway.

Alternatives

• Bodyweight Squat
• Goblet Squat