Squats - With Bands

How to do the Squats - With Bands

1. To start out, make sure that the exercise band is at an even split between both the left and right side of the body. To do this, use your hands to grab both sides of the band and place both feet in the middle of the band. Your feet should be shoulder width apart from each other.
2. When holding the bands, they should be the same height on each side. You should be using a pronated grip (palms facing forward) and have the handles of the bands next to your face for this exercise. This is the starting position.
3. Slowly start to bend the knees and lower the legs so that your thighs are parallel to the floor while exhaling.
4. Use the heel of your feet to push your body up to the starting position as you exhale.
5. Repeat for the recommended amount of repetitions.

Muscles worked

Role	Muscles
Primary	quads
Secondary	calves, glutes, hamstrings, lower back
Equipment	resistance bands
Difficulty	beginner
Type	compound

No resistance bands? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Bodyweight Walking Lunge Bodyweight Freehand Jump Squat Bodyweight Dumbbell Squat Dumbbell Dumbbell Squat To A Bench Dumbbell Bodyweight Squat Bodyweight Dumbbell Lunges Dumbbell

Harder than the Squats - With Bands

Power Jerk expert · Barbell Reverse Band Power Squat expert · Barbell Overhead Squat expert · Barbell

Superset the Squats - With Bands with

Opposing glutes work — alternate sets without extra rest.

Hip Extension with Bands glutes Flutter Kicks glutes Glute Kickback glutes Physioball Hip Bridge glutes

Common questions

What muscles does the Squats - With Bands work?

The Squats - With Bands primarily works the quads, with the calves, glutes, hamstrings, and lower back as secondary movers. Barbell Full Squat, Barbell Squat, and Barbell Squat To A Bench train the same muscle, across 9 equipment types.

What equipment do you need for the Squats - With Bands?

Resistance Bands. Without resistance bands, Bodyweight Walking Lunge, Freehand Jump Squat, and Dumbbell Squat train the same muscle, and 27 of the catalogue's options for this muscle need no equipment.

Is the Squats - With Bands suitable for beginners?

Yes, the Squats - With Bands is rated beginner. Power Jerk, Reverse Band Power Squat, and Overhead Squat are the progressions from here.

Where should the Squats - With Bands go in a workout?

Early — the Squats - With Bands is compound, working 5 muscle groups, so run it first or second while you are fresh, then superset Hip Extension with Bands and Flutter Kicks later.

Similar exercises

Barbell Full Squat Barbell Barbell Squat Barbell Barbell Squat To A Bench Barbell Box Squat with Chains Barbell Dumbbell Squat Dumbbell Dumbbell Squat To A Bench Dumbbell