Strength Training · Bodybuilding
Resistance Band Squat
The resistance band squat uses a loop band under your feet and across your shoulders to train your thighs and glutes. Resistance increases as you stand, making the top of each rep harder.
- Beginner
- Compound
- Moderate injury risk
- Rest 1 min 30 sec
How to do it
- Stand on the bottom of a long loop band with feet about shoulder-width apart, toes slightly outward.
- Bend your hips and knees into a shallow squat.
- Guide the upper loop over your head onto the backs of your shoulders, holding it in place with both hands.
- Stand upright against the band's tension to reach your starting position.
- Lower your hips between your knees as far as you can comfortably control.
- Push through your feet to return to standing.
Form cues
- Brace your belly before lowering.
- Let your hips and shoulders rise together.
- Exhale as you stand.
Common mistakes
- Knees collapsing inwardKeep your knees pointing in the same direction as your toes throughout the rep.
- Heels liftingUse a shallower squat that lets your heels and the bases of your big and little toes stay planted.
- Leaning backward at the topFinish tall with your ribs over your hips rather than arching your lower back.
Safety
A damaged or poorly secured band can snap or slip and strike you. Excessive resistance can pull your torso forward or press against your neck, especially as you fatigue.
- Check the band for tears, cracks, or worn areas before use.
- Keep the band securely beneath the middle of both shoes and off your neck.
- Choose a band you can position and remove without struggling.
- After your set, squat slightly to reduce tension before guiding the band off your shoulders under control.
Use an unresisted version or seek advice from a physiotherapist if squatting causes knee, hip, or back pain, or shoulder discomfort prevents comfortable band placement.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Resistance Band
Sets and reps
- Sets
- 2–3
- Target
- 8–15 reps
- Rest
- 1 min 30 sec
Start with light resistance that leaves you able to perform about two more controlled reps.