Reverse Band Power Squat
An advanced compound powerlifting exercise that works the quads, using a barbell.
Starting position
End position
How to Do Reverse Band Power Squat
- Begin in a power rack with the pins and bar set at the appropriate height. After loading the bar, attach bands to the top of the rack, using either pegs or the frame itself. Attach the other end of the bands to the bar.
- Begin by stepping under the bar and placing it across the back of the shoulders. Squeeze your shoulder blades together and rotate your elbows forward, attempting to bend the bar across your shoulders. Remove the bar from the rack, creating a tight arch in your lower back, and step back into position. Place your feet wide for more emphasis on the back, glutes, adductors, and hamstrings.
- Keep your head facing forward. With your back, shoulders, and core tight, push your knees and butt out and you begin your descent. Sit back with your hips as much as possible. Ideally, your shins should be perpendicular to the ground. Lower bar position necessitates a greater torso lean to keep the bar over the heels. Continue until you break parallel, which is defined as the crease of the hip being in line with the top of the knee.
- Keeping the weight on your heels and pushing your feet and knees out, drive upward as you lead the movement with your head. Continue upward, maintaining tightness head to toe, until you have returned to the starting position.
Muscles Worked
Alternatives to Reverse Band Power Squat
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Reverse Band Box Squat
An intermediate compound powerlifting exercise that works the quads, using a barbell.
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2
Box Squat with Bands
An advanced compound powerlifting exercise that works the quads, using a barbell.
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3
Box Squat
An intermediate compound powerlifting exercise that works the quads, using a barbell.
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4
Squat with Bands
An intermediate compound powerlifting exercise that works the quads, using a barbell.
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5
Squat with Chains
An intermediate compound powerlifting exercise that works the quads, using a barbell.
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6
Speed Box Squat
An intermediate compound powerlifting exercise that works the quads, using a barbell.
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7
Box Squat with Chains
An advanced compound strength exercise that works the quads, using a barbell.
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8
Kettlebell Pistol Squat
An advanced compound strength exercise that works the quads, using a kettlebell.
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9
Barbell Squat To A Bench
An advanced compound strength exercise that works the quads, using a barbell.
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10
Overhead Squat
An advanced compound Olympic weightlifting exercise that works the quads, using a barbell.
Frequently Asked Questions
What muscles do reverse band power squat work?
Reverse Band Power Squat primarily works the quads. The inner thighs, calves, glutes, hamstrings and lower back assist as secondary muscles.
What equipment do I need for reverse band power squat?
Reverse Band Power Squat uses barbell.
Reverse Band Power Squat: is it suitable for beginners?
Reverse Band Power Squat is rated advanced. High skill or high load. Worth earning rather than starting with.
What can I do instead of reverse band power squat?
Reverse Band Box Squat, Box Squat with Bands, Box Squat train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my reverse band power squat reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; reverse band power squat can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Reverse Band Power Squat with AI
Fitnit automatically tracks push-ups, crunches, squats, pull-ups, and curls with advanced body tracking technology — and you can manually input any other workout too. Start free — Pro is $8.99/month.