The band squat is a lower body exercise that targets the glutes using a resistance band placed above the knees. It also engages the quadriceps, hamstrings, and calves. This exercise helps build strength and stability in the lower body.
Also Works
QuadricepsHamstringsCalves
How to Perform
1
Stand with your feet shoulder-width apart, with the band placed just above your knees.
2
Keeping your chest up and core engaged, push your hips back and bend your knees to lower into a squat position.
3
Make sure your knees are tracking over your toes and your weight is in your heels.
4
Pause for a moment at the bottom, then push through your heels to return to the starting position.
5
Repeat for the desired number of repetitions.
Pro Tips
•Place the band just above your knees and push your knees outward against it throughout the entire squat.
•Sit back and down as if sitting into a chair, keeping your chest lifted and weight in your heels.
•Squeeze your glutes hard at the top and maintain outward knee pressure against the band.
Common Mistakes
•Letting the knees cave inward against the band pressure, which defeats the purpose of the exercise.
•Leaning too far forward at the bottom, shifting weight onto the toes.
•Not squatting deep enough to break parallel, limiting glute activation.