# Band Squat - Forge Exercise Library

## Quick Answer

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.

**Details:**
- **Body Part:** Legs
- **Equipment:** Resistance Band
- **Target Muscle:** Glutes
- **Secondary Muscles:** Quadriceps, Hamstrings, Calves
- **Difficulty:** Beginner
- **Category:** Strength

---

## How to Perform Band Squat

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.

---

## Browse Related Exercises

- **[More Legs Exercises](https://forgetrainer.ai/exercises/legs)**
- **[More Resistance Band Exercises](https://forgetrainer.ai/exercises/equipment/resistance-band)**
- **[More Glutes Exercises](https://forgetrainer.ai/exercises/muscle/glutes)**

---

## Master Band Squat with Forge

Get personalized coaching, form feedback, and workout plans featuring Band Squat and other exercises tailored to your goals.

**[Join the Waitlist](https://forgetrainer.ai/?scrollTo=waitlist)**

---

*Forge - Personal training for everyone.*
*Website: https://forgetrainer.ai*
