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Resistance Band Cable Squat

Resistance Band Cable Squat

The Resistance Band Cable Squat is a fantastic compound exercise that targets multiple muscle groups, primarily the lower body and core. This exercise is highly effective in building strength, improving stability, and developing a well-rounded physique. The combination of resistance bands and cables adds an extra challenge to traditional squats, making it a go-to movement for those seeking to take their workout to the next level. The primary muscles engaged during the Resistance Band Cable Squat are the quadriceps, hamstrings, glutes, and calves. Additionally, this exercise activates the core muscles, including the abdominals and lower back, to maintain proper posture and stability throughout the movement. By incorporating resistance bands and cables, you are not only working against your body weight but also external resistance, leading to increased muscle activation and improved muscle tone. Moreover, the Resistance Band Cable Squat has several benefits. It helps improve overall lower body strength and power, enhances athletic performance, and aids in injury prevention by strengthening the muscles and supporting joints. This exercise can also be easily modified to suit individuals of different fitness levels. By adjusting the band tension or cable height, beginners can start with lighter resistance, while more advanced individuals can increase the intensity for a greater challenge. To make the most out of the Resistance Band Cable Squat, it is important to maintain proper form throughout. Focus on keeping your feet shoulder-width apart, chest lifted, and knees tracking in line with your toes as you squat down. Keep the core engaged and avoid rounding your back. It is recommended to start with a lighter resistance and gradually increase as you gain strength and confidence in your technique. Incorporating the Resistance Band Cable Squat into your workout routine can bring about significant improvements in lower body strength and overall fitness. Enjoy the benefits of this compound exercise and challenge yourself to reach new heights on your fitness journey.


  • Place a resistance band around a sturdy anchor point at waist height.
  • Stand facing away from the anchor point with your feet shoulder-width apart.
  • Hold the ends of the resistance band with your palms facing inward and bring your hands up to shoulder height.
  • Engage your core, keep your chest up, and maintain a neutral spine.
  • Lower your body into a squat position by bending at the knees and hips, as if you were sitting back into a chair.
  • Go as low as your flexibility allows, making sure your knees do not extend past your toes.
  • Pause briefly at the bottom of the squat, and then push through your heels to stand back up.
  • Keep tension in the resistance band throughout the movement, maintaining control.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Focus on maintaining proper form throughout the exercise.
  • Incorporate a resistance band to add extra tension and challenge to your squat.
  • Engage your core muscles throughout the movement to improve stability and control.
  • Start with a lighter resistance band and gradually increase the tension as you get stronger.
  • Ensure that your knees stay in line with your toes during the squat.
  • Breathe in on the way down and exhale as you push up to improve breathing efficiency.
  • Add variety by performing different squat variations using the resistance band.
  • Include a proper warm-up routine to prepare your muscles and joints for the exercise.
  • Listen to your body and only increase the resistance or intensity when you feel ready.
  • Include a mix of resistance band squats and other leg exercises for a well-rounded lower body workout.

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