Reverse Band Power Squat

Reverse Band Power Squat is a strength - wide-stance squat with assistance at the bottom exercise involving Quadriceps. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Quadriceps
Secondary muscles: Hip adductors, Gastrocnemius, Soleus, Gluteus maximus, Hamstrings, Erector spinae
Exercise type: Strength - wide-stance squat with assistance at the bottom

Exercise technique

Anchors
Attach the bands evenly to the top of the rack and loop the lower ends around the bar sleeves.
Bar
Place the bar on your rear shoulders and keep your shoulder blades tight.
Stance
After short backward steps, set your feet in a comfortable wide power-squat stance.
Lower
Push your hips back and track your knees outward in the direction of your toes.
Depth
Maintain torso support as you lower until your hip crease approaches the top of your knees.
Rise
Use the assistance at the bottom while pressing your feet into the floor and raising your hips and chest together.
Finish
Control the upright position as band assistance decreases, then return to the rack.

Key technique points

Align the bands vertically above the bar.
Choose stance width according to hip control.
Keep your knees tracking with your feet.
Keep your lower back long.
Account for the actual load remaining at the top.
Set the safety pins.

Common mistakes

Side-pulling anchor

Do not use band attachments that tilt the bar path.

Feet too wide

Do not force a stance in which you cannot maintain knee and hip alignment.

Relaxing at the bottom

Do not rely on band support and release abdominal pressure.

Hips rising early

Do not lift your hips as your chest drops.

Forgetting top resistance

Do not choose a weight you cannot lift when assistance decreases.

Knees collapsing inward

Do not bring your legs inward as you rise.

Frequently asked questions