Squats - With Bands

Squats - With Bands is a beginner-level compound in the strength category that primarily works the quads. It also recruits the calves, glutes, hamstrings and lower back. It is performed with resistance bands.

How to do it

1. 1To 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.
2. 2When 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.
3. 3Slowly start to bend the knees and lower the legs so that your thighs are parallel to the floor while exhaling.
4. 4Use the heel of your feet to push your body up to the starting position as you exhale.
5. 5Repeat for the recommended amount of repetitions.

Muscles worked

Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.

Tips and common mistakes

• •Keep your core braced and your spine neutral throughout the movement.
• •Add load only once you complete all reps with good form — progressive overload.
• •Press through the full range and avoid snapping the joints into lockout.
• •Prioritize full range of motion over heavy weight with partial reps.

Sets and reps

For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.