Band Squat

Target muscle

Glutes

Also works

Quadriceps, hamstrings, calves

Equipment

Band

Body part

Upper legs

How to do the 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.

Sets and reps

Start with 3 sets of 10–15 reps, resting 45–60 seconds. When every set feels easy, add reps, slow the lowering phase or move to a harder variation.

Muscles worked

The main muscle is the glutes. The quadriceps, hamstrings and calves work as secondary muscles. See all glute exercises or every resistance band exercise.