Squat with Bands
An intermediate compound powerlifting exercise that works the quads, using a barbell.
Starting position
End position
How to Do Squat with Bands
- Set up the bands on the sleeves, secured to either band pegs, the rack, or dumbbells so that there is appropriate tension.
- 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 Squat with Bands
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
Box Squat with Bands
An advanced compound powerlifting exercise that works the quads, using a barbell.
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2
Box Squat
An intermediate compound powerlifting exercise that works the quads, using a barbell.
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3
Reverse Band Box Squat
An intermediate compound powerlifting exercise that works the quads, using a barbell.
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4
Squat with Chains
An intermediate compound powerlifting exercise that works the quads, using a barbell.
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5
Speed Box Squat
An intermediate compound powerlifting exercise that works the quads, using a barbell.
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6
Reverse Band Power Squat
An advanced compound powerlifting exercise that works the quads, using a barbell.
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7
Dumbbell Squat To A Bench
An intermediate compound strength exercise that works the quads, using dumbbells.
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8
Suspended Split Squat
An intermediate compound strength exercise that works the quads.
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9
Freehand Jump Squat
An intermediate compound strength exercise that works the quads, needing no equipment.
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10
Lying Machine Squat
An intermediate compound strength exercise that works the quads, using a machine.
Frequently Asked Questions
What muscles do squat with bands work?
Squat with Bands primarily works the quads. The inner thighs, calves, glutes, hamstrings and lower back assist as secondary muscles.
What equipment do I need for squat with bands?
Squat with Bands uses barbell.
Squat with Bands: is it suitable for beginners?
Squat with Bands is rated intermediate. Movements that assume you already own the basic pattern and are ready to load it.
What can I do instead of squat with bands?
Box Squat with Bands, Box Squat, Reverse Band Box Squat train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my squat with bands reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; squat with bands 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 Squat with Bands with AI
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