How to do the Banded Squat
Primary: Quads, Glutes · also works Core, Adductors. Also called: resistance band squat.
Step by step
- 1
Stand on the middle of a long resistance band with feet shoulder-width apart.
- 2
Hold the band handles or ends at shoulder height with elbows bent.
- 3
Brace your core and squat down until your thighs are about parallel.
- 4
Keep your chest up and knees tracking over your toes.
- 5
Drive through your feet to stand up against the band's resistance.
Coaching cues
- Keep tension on the band the whole rep
- Knees out
- Stand tall at the top
Common mistakes
- Letting the band go slack at the bottom
- Leaning forward
- Band pulling the shoulders into a round
Sets, reps and where it fits
Muscle
3–4 × 12–20
rest 60–90 s
Strength
4–5 × 4–6
rest 2–3 min
Fat loss
3 × 12–20
rest 45–60 s
Banded Squat alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Banded Squat work?
Primary: Quads, Glutes. Secondary: Quads, Glutes, Core, Adductors
How many sets and reps of Banded Squat should I do?
For muscle: 3–4 sets of 12–20 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Banded Squat?
Same movement pattern, different equipment: Bodyweight Squat, Goblet Squat, Dumbbell Squat, Chair Squat, Kettlebell Squat, Leg Press.
Is the Banded Squat good for beginners?
Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.