Squat (with band)

Squat (with band)

The squat is a classic and effective exercise for targeting the lower body muscles, including the quadriceps, hamstrings, glutes, and calves. Adding a resistance band to the squat can elevate the intensity and provide additional benefits. Performing a squat with a band involves placing a resistance band around your thighs, just above your knees, which creates a lateral resistance during the movement. As you squat down and rise back up, the band places extra tension on your outer thighs and hips, helping to activate the gluteus medius muscles, which are often neglected in traditional squats. This exercise is especially beneficial for individuals looking to strengthen their hip abductors and stabilize their knees, making it a great choice for athletes or those recovering from knee injuries. Additionally, squatting with a band can improve hip mobility and enhance the mind-muscle connection, as you need to engage your glutes and outer thighs to overcome the resistance of the band. To get the most out of this exercise, it's important to maintain proper form throughout the movement. Focus on keeping your chest lifted, back straight, and knees aligned with your toes. Squat down as if you were sitting back into a chair, going as low as your mobility allows without compromising form. Incorporating the squat with a band into your workout routine can help you develop stronger and more balanced lower body muscles, improve mobility, and enhance athletic performance. Remember to always warm up before exercising and listen to your body to avoid any unnecessary strain or injury.


  • Start by placing a resistance band around your thighs, just above your knees.
  • Stand with your feet slightly wider than shoulder-width apart, toes pointed slightly outward.
  • Engage your core and keep your chest lifted throughout the movement.
  • Bend your knees and lower your hips back and down as if you're sitting into a chair.
  • Keep your weight in your heels and your knees tracking over your toes.
  • Lower down until your thighs are parallel to the floor, or as close as you can comfortably go.
  • Press through your heels and return to the starting position by straightening your legs.
  • Squeeze your glutes at the top of the movement for an extra contraction.
  • Repeat for the desired number of repetitions.
  • Remember to maintain proper form and control throughout the exercise.

Tips & Tricks

  • Ensure proper form and technique by starting with bodyweight squats before adding resistance bands.
  • Incorporate a resistance band around your thighs, just above the knees, to activate the glutes and hip abductors during the squat.
  • Engage your core muscles throughout the entire squat movement to maintain stability and control.
  • Maintain a neutral spine by keeping your chest up, shoulders back, and head in a neutral position.
  • Control the lowering phase (eccentric) of the squat to maximize muscle activation and build strength.
  • Focus on pushing through your heels and driving your hips back as you come into the squat position.
  • Aim for a depth where your thighs are parallel to the ground or slightly below, but avoid going excessively deep if it compromises your form.
  • Exhale as you drive through your heels and return to the starting position, fully extending the hips and knees.
  • Progressively increase the resistance of the band as you become more comfortable with the exercise.
  • Be mindful of your breathing pattern to maintain proper oxygenation and prevent unnecessary strain.


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