Quads
Band Squat
The Band Squat is a strength exercise with a resistance band for your quads. Share of the load in the Zulta muscle model: gluteus maximus 20%, quads (vastus lateralis) 18% and quads (vastus medialis) 14%.
Also known as: resistance band squat
How to do it
- Stand on the middle of a long resistance band with feet shoulder-width apart.
- Bring the band up and loop it over your shoulders, or hold it in front of your shoulders with both hands.
- Brace your core, chest up, and push your hips back to start the squat.
- Bend your knees and sit down until your thighs are about parallel to the floor.
- Drive through your whole foot to stand up, finishing tall against the tension of the band.
Tips
- Push hard through the last part of the rep: the band is heaviest at the top.
- Keep the knees in line with the toes.
Common mistakes
- Letting the band pull the torso forward.
- Stopping short of full hip extension at the top.
- Letting the heels lift off the band.
Muscles worked by the Band Squat
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Knees and hips flex and extend together under load: the vasti and glute max are the prime movers, the adductors extend the hip from the bottom, and the erectors hold the torso.
Band Squat alternatives
Same equipment
Different equipment
No equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Band Squat work?
Mainly the gluteus maximus, quads (vastus lateralis) and quads (vastus medialis). The adductors, spinal erectors (lower back) and quads (rectus femoris) assist.
Is the Band Squat good for beginners?
Yes. The Band Squat is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Band Squat?
For example the Cable Squat, Dumbbell Squat and Hatfield Squat. They train mostly the same muscles, some with different equipment.
How do you make the Band Squat harder?
Add weight or reps, or move on to the Hatfield Squat and High Bar Back Squat.
Sources
- Escamilla 2001, MSSE 33(1):127-141 (knee biomechanics of the squat)
- Kubo et al. 2019, Eur J Appl Physiol 119(9):1933-1942 (squat depth and adductors)
- Gullett et al. 2009, JSCR 23(1):284-292 (front vs back squat)
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