Reverse Band Power Squat

An advanced strength exercise for the quads, adductors, calves, glutes, hamstrings and back, done with a barbell.

Movement guide

Reverse Band Power Squat

Demand · source-assignedHard (unreviewed)

Equipment requiredA barbell

Muscle focusQuads · Adductors · Calves · Glutes · Hamstrings · Back

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

Barbell box squat demonstrated on the 3D figure

3D demoBarbell box squatIntermediate · A barbell

Similar move, intermediate grade.

This move

Reverse Band Power Squat demonstrated on the 3D figure

3D demoReverse Band Power SquatAdvanced · A barbell

Advanced grade (source-assigned).

Harder option

Shrimp Squat demonstrated on the 3D figure

3D demoShrimp SquatExpert · No equipment

Similar move, expert grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

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.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

Add to a routine Log a session

Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

Loading movement options…

What it works

Muscles

Main: Quads. Also: Adductors, Calves, Glutes, Hamstrings, Back.

Equipment

A barbell

Level

Advanced (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Back squat with bands demonstrated on the 3D figure

3D demoBack squat with bandsAdvanced · A barbell + A band

Back squat with chains demonstrated on the 3D figure

3D demoBack squat with chainsAdvanced · A barbell + Other / check instructions

Barbell Bulgarian split squat demonstrated on the 3D figure

3D demoBarbell Bulgarian split squatAdvanced · A barbell + A bench or box

Barbell hack squat demonstrated on the 3D figure

3D demoBarbell hack squatIntermediate · A barbell

Barbell side split squat demonstrated on the 3D figure

3D demoBarbell side split squatIntermediate · A barbell

Double kettlebell front squat demonstrated on the 3D figure

3D demoDouble kettlebell front squatIntermediate · A kettlebell

Browse more

Questions people ask

What muscles does the Reverse Band Power Squat work?

Mainly the quads, with help from the adductors, calves, glutes, hamstrings and back.

What equipment do I need for the Reverse Band Power Squat?

A barbell.

Is the Reverse Band Power Squat good for beginners?

It is an advanced move. The grade comes from the source database and has not been independently reviewed. Build up to it with the Barbell box squat first.

What is an easier alternative to the Reverse Band Power Squat?

Try the Barbell box squat. It works similar muscles at a lower grade.

How do I make the Reverse Band Power Squat harder?

Progress to the Shrimp Squat, or add load, range or slower lowering once your form is solid.