Band Squat

Band Squat


This exercise involves placing a resistance band around the thighs while performing a squat. The band adds extra resistance to the movement, targeting the glutes and outer thighs.

Muscle Group

Equipment Required

Band Squat Instructions

  1. Start by standing with your feet shoulder-width apart and your toes pointing slightly outward.
  2. Place a resistance band around your thighs, just above your knees.
  3. Lower yourself into a squat position by bending your knees and pushing your hips back.
  4. As you lower yourself, push your knees out against the resistance of the band.
  5. Keep your chest up and your back straight throughout the movement.
  6. Pause briefly at the bottom of the squat, then push through your heels to stand back up.
  7. Repeat for the desired number of repetitions.

Band Squat Form & Visual

Band Squat

Band Squat Benefits

  • Targets multiple muscle groups including quads, glutes, hamstrings, and calves
  • Increases strength and power in lower body
  • Improves balance and stability
  • Can be modified for different fitness levels by adjusting band resistance or depth of squat
  • Can be done with minimal equipment and space

Band Squat Muscles Worked

  • Quadriceps
  • Glutes
  • Hamstrings
  • Calves
  • Core

Band Squat Variations & Alternatives

  • Paused band squat
  • Band box squat
  • Reverse band squat
  • Band front squat
  • Band hack squat