How to do it
- Stand on the middle of a long band with feet shoulder width and bring the ends up to your shoulders.
- Brace, then sit down between your hips, keeping the chest tall and the knees tracking over the toes.
- Drive up through the whole foot against the band until you are standing straight.
Cues that matter
- The band gets heavier as you stand, so it loads the top of the squat where a bar feels easy.
- Take a wider stance on the band to add resistance.
Common mistakes
- Letting the band pull the torso forward at the bottom.
- Cutting the depth short because the top feels hard.
Muscles worked
Primary
- Quads
- Rectus femoris
- Vastus lateralis
Also works
- Glutes
- Core
Sets and reps
What to do with it depends on what you are training for. These are the ranges MuscleMap uses when it puts Band Squat in a session, with 150 seconds between sets.
- Strength
- 4–6 reps
- Build muscle
- 6–10 reps
- Endurance
- 12–20 reps
Same muscle, different kit
Movements that train the same part of the quads with different equipment — for a day the resistance band is taken, or a gym that does not have one.