Squat with Bands
A barbell back squat with resistance bands anchored from the bar to the floor. Band tension rises as you stand, overloading the stronger top range and training you to accelerate out of the hole.
Primary muscles
- Quadriceps
- Glutes (Gluteus Maximus)
Secondary muscles
- Adductors
- Hamstrings
- Lower Back (Erector Spinae)
- Sets
- 5–8
- Reps
- 2–3
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Loop bands from each bar sleeve to band pegs or heavy dumbbells at the base of a power rack. Unrack the bar onto your upper back and step back until both bands are evenly tensioned, feet about shoulder width.
Brace and push your knees out as you sit down and back.
Descend under control until your hip crease is below the top of your knees.
Reverse and drive up as fast as possible against the rising band tension.
Lock out fully at the top, then control the band pull on the way back down.
Breathing: Inhale and brace before descending, exhale near the top.
Coaching tips
Control down, explode up
Spread the floor
Bar over mid-foot
Common mistakes
Letting the bands pull you into the bottom
Uneven band tension tilting the bar
Cutting depth
Using so much tension that the bar grinds
Safety notes
Check that both bands are secured and equally tensioned before unracking.
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.