Squat (Band)

Stand on a loop band and hold the other end at shoulder height. Squat down. The band adds more resistance as you stand up towards the top.

Quick facts

Primary and secondary muscle groups targeted by this movement.

quads

glutes (max)

What you need and how to position yourself before starting.

resistance band

Bilateral

Standing

reps

Follow these cues to master proper technique and stay safe through every rep.

Step 1Setup
- Stand with your feet shoulder-width apart and place a resistance band just above your knees.
- Ensure that the band is secure and that you have enough tension to feel resistance when you squat.
Step 2Position Your Feet
- Point your toes slightly outward, ensuring your feet are flat on the ground.
- Your knees should be aligned with your toes to prevent any strain.
Step 3Engage Your Core
- Tighten your abdominal muscles to stabilize your torso.
- Keep your chest up and shoulders back to maintain good posture.
Step 4Initiate the Squat
- Begin the squat by pushing your hips back as if you're sitting in a chair.
- Bend your knees and lower your body while keeping your weight on your heels.
Step 5Lower Your Body
- Continue to lower yourself until your thighs are at least parallel to the ground, or as low as you can comfortably go.
- Ensure that your knees do not extend past your toes.
Step 6Return to Standing
- Press through your heels to stand back up, straightening your legs and returning to the starting position.
- Keep your core engaged throughout the movement to maintain stability.
Step 7Repeat
- Perform the desired number of repetitions, ensuring that your form remains consistent with each squat.