Band Squat

How to do it

1. Stand on the middle of a long loop band with the feet about shoulder-width apart, and bring the band up over the shoulders so it runs down the front or the sides of the body.
2. Hold the band at the shoulders to keep it in place, and stand tall against its pull.
3. Brace the stomach and keep the chest up.
4. Sit down into a squat by pushing the hips back and bending the knees, keeping the heels down.
5. Go as low as you can with a flat back, then drive back up against the band, which pulls hardest at the top.
6. Lock out fully at the top before the next repetition.

Common mistakes

• Letting the band pull you forward at the top. The band is tightest when standing and pulls the shoulders down; the chest stays up and the finish is tall.
• Letting the knees cave. The band adds load without adding stability; the knees push out over the toes on the way up.
• Easing off at the top. The hardest part of a band squat is the last few inches, and it is the part people skip.
• Standing on the band with only the toes. The band goes under the middle of the foot so it cannot slip out from under the heel.

Muscles worked

Primary

• Quads

Secondary

• Calves
• Glutes
• Hamstrings
• Spinal Erectors