How to do the Band Squat
Band Squat is a beginner multi-joint compound pushing exercise targeting the Glutes in the Upper Legs region. Performed using band, it falls under the strength category. Secondary muscles engaged include Quadriceps and Hamstrings.
Band Squat demonstration · © GymiaFit
Band Squat at a glance
- Primary muscles
- Glutes
- Secondary muscles
- Quadriceps, Hamstrings, Calves
- Equipment
- Band
- Level
- Beginner
- Type
- Compound (multi-joint)
- Force
- Push
Band Squat step by step
- 1Stand with your feet shoulder-width apart, with the band placed just above your knees.
- 2Keeping your chest up and core engaged, push your hips back and bend your knees to lower into a squat position.
- 3Make sure your knees are tracking over your toes and your weight is in your heels.
- 4Pause for a moment at the bottom, then push through your heels to return to the starting position.
- 5Repeat for the desired number of repetitions.
Band Squat — questions
What muscles does the Band Squat work?
The Band Squat primarily targets the Glutes. It also recruits the Quadriceps, Hamstrings, Calves as secondary movers.
What equipment do I need for the Band Squat?
You need band. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Band Squat suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Band Squat?
Band Hip Lift, Band Lying Hip Internal Rotation, Band Pull Through train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Band Squat demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.