Band Squat
Band Squat pairs accommodating band tension with muscle you built on purpose — built for your first months of training.
How to do Band Squat
- Stand with your feet shoulder-width apart, with the band placed just above your knees.
- Keeping your chest up and core engaged, push your hips back and bend your knees to lower into a squat position.
- Make sure your knees are tracking over your toes and your weight is in your heels.
- Pause for a moment at the bottom, then push through your heels to return to the starting position.
- Repeat for the desired number of repetitions.
Band Squat Sets and Reps by Goal
Strength
3 sets of 6-8 hard reps with 2 minutes of rest. Step further from the anchor to raise tension.
Hypertrophy
3 sets of 10-15 reps with 60-90 seconds of rest. Move up a band thickness once the top feels light.
Endurance
2-3 sets of 20-25 reps with 45 seconds of rest. Resist the snap-back instead of letting it pull you.
Common Band Squat Mistakes
Letting the band snap you back to the start position
Fight the return for two full counts on every rep.
Moving through the easy half of the range only
Work the part of the range that feels hardest, not the part that feels good.
Skipping warm-up sets and starting at working weight
Run two light build-up sets so the first hard set is not the first rep.
Easier and Harder Than Band Squat
Swap Band Squat For
Band Squat — Frequently Asked Questions
How do you do the Band Squat?
Stand with your feet shoulder-width apart, with the band placed just above your knees. Keeping your chest up and core engaged, push your hips back and bend your knees to lower into a squat position. Make sure your knees are tracking over your toes and your weight is in your heels. Use a resistance band and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Band Squat work?
The Band Squat primarily targets the glutes. It is classified as a legs exercise and is performed with a resistance band.
How many sets and reps of the Band Squat should I do?
For muscle growth: 3 sets of 10-15 reps with 60-90 seconds of rest. Move up a band thickness once the top feels light. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Band Squat good for beginners?
Yes. The Band Squat is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.
What can I do instead of the Band Squat?
Try the Dumbbell Romanian Deadlift, Outside Leg Kick Push-up or the Cable Pull Through (with Rope). Each trains the glutes with a similar movement pattern, so you can swap based on the equipment you have available.
