Squat with Bands

How to do it

1. Loop a band over each end of the barbell and anchor both to the base of the rack.
2. Rack the bar across your upper back and step back until the bands are even.
3. Set your feet a little wider than shoulder-width with the toes turned out.
4. Squat down under control — the bands go slack as you descend.
5. Drive back up, fighting more band tension with every inch.
6. Rack the bar carefully; the bands pull it back toward the anchors.

Common mistakes

• Loading the bar as if the bands were not there. The top carries the most tension, so a weight that comes out of the hole may not stand up.
• Stepping out unevenly. A band stretched more on one side tilts the bar and loads one leg for the whole set.
• Letting the bands pull you down faster than you can control. They accelerate the descent, and the bottom arrives sooner than with plates alone.
• Using bands to fix a weak bottom. They are lightest there — a slow hole wants pauses or box squats instead.

Muscles worked

Primary

• Quads

Secondary

• Adductors
• Calves
• Glutes
• Hamstrings
• Spinal Erectors