Reverse Band Power Squat
A expert powerlifting exercise for the quads, done with a barbell.
How to do the 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.
Sets and reps
| Strength | 3–5 sets of 3–5 reps, rest 2–3 minutes |
|---|---|
| Muscle | 3–4 sets of 6–10 reps, rest about 2 minutes |
| Endurance or fat loss | 2–3 sets of 12–15 reps, rest 60–90 seconds |
Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.
Alternatives to the Reverse Band Power Squat
Box Squat with BandsBarbell · Expert
Box SquatBarbell · Intermediate
Reverse Band Box SquatBarbell · Intermediate
Speed Box SquatBarbell · Intermediate
Squat with BandsBarbell · Intermediate
Squat with ChainsBarbell · Intermediate
Questions
What muscles does the Reverse Band Power Squat work?
Mainly the quads, with the calves, glutes, hamstrings and lower back helping.
Is the Reverse Band Power Squat good for beginners?
It's rated expert. Beginners can build up to it with a simpler variation first.
What can I do instead of the Reverse Band Power Squat?
Good alternatives that train the quads: Box Squat with Bands, Box Squat, Reverse Band Box Squat or Speed Box Squat.
How many sets and reps of the Reverse Band Power Squat should I do?
Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.
Exercise steps and photos: free-exercise-db (public domain).