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Band Squat

QuadsGlutes AdductorsHamstringsAbs Compound Resistance band
Demo (loops)

How to do it

Starting position

  1. Stand on the center of the band with your feet shoulder-width apart.
  2. Drape the top of the band over both shoulders and hold it in front of your chest.
  3. Keep your chest up and look straight ahead.

Movement

  1. Send your hips back and squat until your thighs are parallel to the floor.
  2. Keep your knees pointing in the direction of your toes.
  3. Push through your entire foot to stand up.

Breathing

Inhale as you squat down, exhale as you stand up.

Cautions

  • If your knees cave in as you stand up, you gave in to the band tension. Push your knees outward.
  • If your heels lift, the load shifts to your knees.

Exercise info

Primary musclesQuadsGlutes
Secondary musclesAdductors · Hamstrings · Abs
EquipmentResistance band
Movement patternSquat
Rep range12–20 reps
9 similar exercises

Representative exercise: Band Squat

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This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice. Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.