How to do the Resistance Band Squat
- Stand securely on the center of the band and hold the ends near your shoulders.
- Lower into the squat while keeping both feet planted.
- Stand tall against the band's tension without leaning back.
Common mistakes
- Placing the band loosely under your toes.
- Letting the band pull your hands down as you stand.
Suggested sets and reps
Use these ranges as a starting point. Your plan sets the volume based on your goal and experience.
| Training goal | Sets | Reps per set |
|---|---|---|
| Muscle building | 3–4 | 8–12 |
| Strength | 3–4 | 5–8 |
| Muscular endurance | 2–3 | 12–18 |
Alternative exercises
- Bodyweight Squat · Bodyweight
- Goblet Squat · Dumbbells
- Dumbbell Front Squat · Dumbbells
Frequently asked questions
What muscles does the Resistance Band Squat work?
Primary muscle group: Quads. Secondary muscles: glutes, adductors, core.
How many reps should I do for the Resistance Band Squat?
Muscle building: 3–4 sets of 8–12 reps. Strength: 3–4 sets of 5–8 reps. Muscular endurance: 2–3 sets of 12–18 reps.
What can I do instead of the Resistance Band Squat?
Compare the setup and equipment for these alternatives: Bodyweight Squat, Goblet Squat, Dumbbell Front Squat.