Squats - With Bands
Squats - With Bands is a resistance exercise - strength exercise involving Quadriceps, Gluteus maximus. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Quadriceps, Gluteus maximus
- Secondary muscles
- Adductor magnus, Abdominals, Shoulder stabilizers
- Exercise type
- Resistance exercise - strength
Exercise technique
- Center the band
Stand on the middle of the band with both feet.
- Equal lengths
Hold the right and left ends at equal lengths.
- Front grip
Bring the handles beside your face and turn your palms forward.
- Stance
Place your feet shoulder-width apart.
- Lower
Keep your arms still as you bend your knees and hips.
- Rise
Push through both feet against the increasing band resistance.
- Top control
Maintain hand height as you extend your knees and hips.
Key technique points
- Do not let the band slip from beneath your feet.
- Do not press upward with your arms.
- Equalize tension on the right and left.
- Minimize complete band slack at the bottom.
- Track your knees in the direction of your feet.
- Inspect the band attachments beforehand.
Common mistakes
Uneven ends
One shoulder is pulled more than the other.
Changing hand height
The arms change the squat resistance.
Slipping from beneath the feet
The fixed point of the band is lost.
Knees moving inward
Leg alignment is disrupted under band resistance.
Slack at the bottom
Resistance occurs only at the end of the movement.
Swaying at the top
The torso moves backward against the pull of the band.
Frequently asked questions
Squats - With Bands: why is “Uneven ends” a mistake?
One shoulder is pulled more than the other.
Squats - With Bands: why is “Changing hand height” a mistake?
The arms change the squat resistance.
Squats - With Bands: why is “Slipping from beneath the feet” a mistake?
The fixed point of the band is lost.
Squats - With Bands: why is “Knees moving inward” a mistake?
Leg alignment is disrupted under band resistance.
Squats - With Bands: why is “Slack at the bottom” a mistake?
Resistance occurs only at the end of the movement.
Squats - With Bands: why is “Swaying at the top” a mistake?
The torso moves backward against the pull of the band.
What should I focus on when doing Squats - With Bands?
Do not let the band slip from beneath your feet. Do not press upward with your arms. Equalize tension on the right and left. Minimize complete band slack at the bottom. Track your knees in the direction of your feet. Inspect the band attachments beforehand.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.