PlanWorkouts

Exercise 1004 · REF TUZLh71

Band Squat exercise animation

Band Squat

Category
Upper Legs
Equipment
Band
Target
Glutes

The band squat uses constant tension instead of a fixed weight, which means the hardest part of the rep is the top rather than the bottom like it is with a barbell squat. That makes it a useful complement for building lockout strength or as a training tool when barbells aren't available. Keep the band anchored securely under the feet or a stable base before loading it heavy.

How to Do the Band Squat

  1. Stand with your feet shoulder-width apart, with the band placed just above your knees.
  2. Keeping your chest up and core engaged, push your hips back and bend your knees to lower into a squat position.
  3. Make sure your knees are tracking over your toes and your weight is in your heels.
  4. Pause for a moment at the bottom, then push through your heels to return to the starting position.
  5. Repeat for the desired number of repetitions.

Muscles Worked

The Band Squat primarily targets the Glutes, with Quadriceps as the primary synergist muscle group, along with the Hamstrings, Calves.

More Upper Legs Exercises

All Fours Squad Stretch All Fours Squad Stretch Body Weight · Quads Arms Apart Circular Toe Touch (male) Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Assisted Lying Gluteus And Piriformis Stretch Assisted Lying Gluteus And Piriformis Stretch Assisted · Glutes Assisted Prone Hamstring Assisted Prone Hamstring Assisted · Hamstrings Assisted Prone Lying Quads Stretch Assisted Prone Lying Quads Stretch Assisted · Quads

More Glutes Exercises

Band Bent-Over Hip Extension Band Bent-Over Hip Extension Band · Glutes Band Hip Lift Band Hip Lift Band · Glutes Band Lying Hip Internal Rotation Band Lying Hip Internal Rotation Band · Glutes Band Pull Through Band Pull Through Band · Glutes Band Seated Hip Internal Rotation Band Seated Hip Internal Rotation Band · Glutes Band Squat Row Band Squat Row Band · Glutes

Equipment Alternatives

Don't have band? These target the same glutes with different equipment.

Arms Apart Circular Toe Touch (male) Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Barbell Clean-Grip Front Squat Barbell Clean-Grip Front Squat Barbell · Glutes Cable Deadlift Cable Deadlift Cable · Glutes

FAQ

What muscles does the Band Squat work?
The Band Squat primarily targets the glutes, with the quadriceps and hamstrings, calves assisting.
What equipment do I need for the Band Squat?
The Band Squat is done with a band.
What's a good alternative to the Band Squat?
If you don't have access to a band, the Arms Apart Circular Toe Touch (male) targets the same glutes using body weight instead.