Bar Band Squat
Description
The bar band squat attaches resistance bands from the floor or rack to the ends of the barbell during a back squat. The bands provide accommodating resistance, increasing tension as you stand up. It overloads the lockout where the legs are strongest and is a powerlifting staple for breaking plateaus.
Muscle Group
Equipment Required
Bar Band Squat Instructions
- Attach resistance bands from the floor anchors to the ends of the barbell.
- Step under the bar and place it across your upper traps.
- Take a shoulder-width stance with toes pointed slightly out.
- Brace your core and pull the bar tight onto your back.
- Squat down by sitting your hips back and bending the knees.
- Continue until your thighs are at least parallel to the floor.
- Drive up through your heels against the band tension.
- Lock out at the top with hips fully extended.
Bar Band Squat Form & Visual
Bar Band Squat Benefits
- Accommodating resistance overloads the top
- Builds explosive squat power
- Useful for breaking plateaus
- Powerlifting staple
- Trains hip and knee extension speed
- Strong leg builder
Bar Band Squat Muscles Worked
- Quadriceps
- Gluteus maximus
- Hamstrings
- Spinal erectors
Bar Band Squat Variations & Alternatives
- Box Squat
- Banded Deadlift
- Back Squat
- Front Squat
