Bands
Banded squat
Banded squat mainly works your quads and glutes. It also helps your hamstrings, inner thighs, and front shoulders.
Step by step
- Stand on the band, hold the handles at your shoulders.
- Sit down and back, chest up.
- Push through your feet and stand tall.
What you should feel
Your thighs and glutes working against the band; your knees and shoulders should not hurt.
Common mistake
Handles drifting away from your shoulders; keep them close to your face.
Sets and reps
- To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
- To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes.
- For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.
Alternatives for the same muscles
No machine, no barbell, or something hurts? These work the same muscles.
Back squatQuads, Glutes
Front squatQuads, Glutes
Hack squatQuads
Goblet squatQuads, Glutes
Dumbbell front squatQuads, Glutes
Slow goblet squat (3 s down)Quads, GlutesQuestions
What muscles does the banded squat work?
Banded squat mainly works your quads and glutes. It also helps your hamstrings, inner thighs, and front shoulders.
Can I do the banded squat at home?
Yes, if you have this at home: bands.
How many sets and reps of the banded squat?
To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes. For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.
Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).
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