Band Squat

glutesupper legsband

Learn how to do the Band Squat with proper form and technique. This band exercise primarily targets your Glutes, with secondary emphasis on Quadriceps, Hamstrings, Calves.

Band Squat exercise demonstration showing proper form

How to Do the Band Squat

Follow these steps to perform the Band Squat with correct form:

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

Band Squat Muscles Worked

Primary

glutes

Secondary

quadricepshamstringscalves

Exercise Details

Equipment
band
Body Part
upper legs
Category
Extended

Related Exercises

band stiff leg deadlift demonstration

band stiff leg deadlift

glutesband
band step-up demonstration

band step-up

glutesband
band hip lift demonstration

band hip lift

glutesband
band straight back stiff leg deadlift demonstration

band straight back stiff leg deadlift

glutesband
band squat row demonstration

band squat row

glutesband
band lying hip internal rotation demonstration

band lying hip internal rotation

glutesband

Track Band Squat in Cora

Cora creates AI-powered workout plans that adapt to your recovery. Log exercises, track progress, and get personalized coaching.

Download Cora for iOS