Squats - With Bands
A beginner strength exercise for the quads, done with a resistance band.
- Main muscles
- Quads
- Also works
- Calves, Glutes, Hamstrings and Lower back
- Equipment
- Resistance band
- Level
- Beginner
- Type
- Compound
- Movement
- Push
How to do the Squats - With Bands
- To start out, make sure that the exercise band is at an even split between both the left and right side of the body. To do this, use your hands to grab both sides of the band and place both feet in the middle of the band. Your feet should be shoulder width apart from each other.
- When holding the bands, they should be the same height on each side. You should be using a pronated grip (palms facing forward) and have the handles of the bands next to your face for this exercise. This is the starting position.
- Slowly start to bend the knees and lower the legs so that your thighs are parallel to the floor while exhaling.
- Use the heel of your feet to push your body up to the starting position as you exhale.
- Repeat for the recommended amount of repetitions.
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 Squats - With Bands
Hip Flexion with BandResistance band · Beginner
Band Hip AdductionsResistance band · Beginner
Barbell Side Split SquatBarbell · Beginner
Barbell SquatBarbell · Beginner
Barbell Walking LungeBarbell · Beginner
Bodyweight SquatBodyweight · Beginner
Bodyweight Walking LungeBodyweight · Beginner
Cable DeadliftsCable · Beginner
Questions
What muscles does the Squats - With Bands work?
Mainly the quads, with the calves, glutes, hamstrings and lower back helping.
Is the Squats - With Bands good for beginners?
Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.
What can I do instead of the Squats - With Bands?
Good alternatives that train the quads: Hip Flexion with Band, Band Hip Adductions, Barbell Side Split Squat or Barbell Squat.
How many sets and reps of the Squats - With Bands 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).