Band Squat

How to do it

1. Stand on the middle of a band, feet shoulder-width.
2. Bring the ends up to your shoulders and hold them there.
3. Squat down under control - the band goes slack, so the bottom is the easy part.
4. Drive up hard; the band fights you most at the top.
5. Squeeze your glutes at the top where the tension is highest.

Muscles it trains

Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.

How it compares

Compared with the Barbell Squat, it loads Quads 30 points lower, Lower back / erectors 30 points lower, Abs 15 points lower. It needs Resistance bands where the other uses Barbell. Compared with the Leg Extension, it loads Glutes 40 points higher, Adductors (inner thigh) 30 points higher, Quads 20 points lower. It needs Resistance bands where the other uses Machines.

Other ways to train this

• Barbell Squat BarbellIntermediate
• Leg Press Machines
• Hack Squat Machines
• Dumbbell Front Squat DumbbellsIntermediate
• Front Squat BarbellProfessional
• Smith Machine Squat Smith machine
• Bodyweight Squat Bodyweight
• Jump Squat BodyweightIntermediate
• Kettlebell Front Squat Kettlebells
• Dumbbell Squat Dumbbells
• Single-Leg Press Machines
• Smith Machine Front Squat Smith machine
• Pistol Squat BodyweightProfessional
• TRX Squat Suspension trainer
• TRX Pistol Squat Suspension trainerIntermediate
• Kettlebell Squat Kettlebells
• Horizontal Leg Press Machines
• Overhead Squat BarbellIntermediate

Other exercises for the Quads

• Leg Extension 90% Machines
• Bulgarian Split Squat 90% DumbbellsBenchIntermediate
• Step-Ups 85% DumbbellsBenchIntermediate
• Split Squat 85% Bodyweight

Exercise illustrations and data by RepDB (repdb.co), used under licence.