Reverse Band Squat
A back squat with bands hung from the top of the rack to the bar, so they assist most in the hole and least at lockout. Builds confidence and top-end strength with heavier-than-max loads.
Primary muscles
- Quadriceps
- Glutes (Gluteus Maximus)
Secondary muscles
- Hamstrings
- Adductors
- Lower Back (Erector Spinae)
- Transverse Abdominis
- Sets
- 3–5
- Reps
- 1–3
- Rest
- 150–240s
How to perform
Main muscles working (thicker lines)
Starting position
Hang bands from the top of a power rack directly above the bar and loop them over the sleeves. Unrack the bar onto your upper back and step back with feet about shoulder width.
Brace hard and break at the hips and knees together.
Sit down and back until your hip crease drops below the top of your knees.
Keep the bar over mid-foot as the bands take load off at the bottom.
Drive up through the whole foot and lock out against the full weight at the top.
Breathing: Inhale and brace before descending, exhale near the top.
Coaching tips
Control the descent
Bar over mid-foot
Finish tall
Common mistakes
Descending too fast because the bottom feels light
Bands pulling the bar out of its path
Hips shooting up first
Cutting depth
Safety notes
Check band placement and rack stability before every set.
Set the safety arms just below your bottom position.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.