Resistance Band Squat
A squat with a resistance band anchored under the feet and looped over the shoulders. Adds increasing resistance toward the top, making it a portable loaded squat.
Primary muscles
- Quadriceps
- Glutes (Gluteus Maximus)
Secondary muscles
- Adductors
- Hamstrings
- Sets
- 3
- Reps
- 12–20
- Rest
- 45–60s
How to perform
Main muscles working (thicker lines)
Starting position
Stand on a loop band with feet shoulder-width apart. Squat down and bring the top of the band over your shoulders or hold it at shoulder height, then stand up.
Brace your core with the band tensioned over your shoulders.
Squat down until your thighs are about parallel.
Keep your knees tracking over your toes.
Drive up against the band until you are standing tall.
Breathing: Inhale as you lower, exhale as you stand.
Coaching tips
Feet firmly on the band
Push through the top
Control the way down
Common mistakes
Band slipping from under the feet
Not finishing the rep at the top
Knees caving
Safety notes
Check the band for nicks or tears before use.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.