Resistance Band Squat
Bodyweight squat with band tension at shoulders — variable-resistance squat.
Level: Foundation
Primary: Quads
Secondary: Glutes Hamstrings
Movement: Compound
Tags: Squat
Type: Light Activity
Equipment: Resistance Band
Sports: Basketball Football Rugby Track and Field Volleyball
Target muscles
The quads and glutes drive the squat. The trunk holds the band-loaded position.
How to perform
Setup
Stand on the center of the band. Hold the handles at shoulder height. Feet shoulder-width.
Execution
Sit back and down into a squat. Keep the chest up and knees tracking. Drive through the heels to stand.
Common mistakes
- Knees collapsing.
- Cutting depth.
- Going too heavy on band.
- Heels lifting.
- Torso pitching forward.
Progressions and regressions
Regress to bodyweight squats. To progress, increase tension.
Programming notes
At-home squat work. 3 sets of 10-15 reps, twice a week.
