Exercise guide
Squats - With Bands
Squats with Bands use a loop or handled band beneath the feet to increase resistance as the lifter stands. The quadriceps are primary, with the glutes, hamstrings, calves, and lower back assisting.
Training context
Using Band Squats in a Workout
Band squats can provide portable resistance for warm-ups, home training, and higher-repetition leg work. The load increases as the band stretches toward the top.
Inspect the band for tears and place both feet evenly over its center. Keep the handles away from the eyes and face, especially if the band or foot position could slip.
Technique overview
Keep both sides of the band even
Stand on the middle of the band and bring the handles to shoulder height with equal tension. Bend the hips and knees to squat while keeping the feet planted. Press through the full feet to stand and control the handles rather than allowing them to pull the shoulders forward.
Treat this as an overview and use a range, pace, and setup you can control.