Squats - With Bands

A beginner strength exercise for the quads, calves, glutes, hamstrings and back, done with a resistance band.

Movement guide

Squats - With Bands

Demand · source-assignedEasy (unreviewed)

Equipment requiredA band

Muscle focusQuads · 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

This is already one of the gentlest options for these muscles.

This move

Squats - With Bands demonstrated on the 3D figure

3D demoSquats - With BandsBeginner · A band

Beginner grade (source-assigned).

Harder option

Rear-foot-elevated split squat (Bulgarian split squat) demonstrated on the 3D figure

3D demoRear-foot-elevated split squat (Bulgarian split squat)Intermediate · A bench or box

Similar move, intermediate 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

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.

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.

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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.

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What it works

Muscles

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

Equipment

A band

Level

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

Workouts that use it

Resistance band workout · 25 min

Similar moves

Bodyweight squat demonstrated on the 3D figure

3D demoBodyweight squatBeginner · No equipment

Pistol squat demonstrated on the 3D figure

3D demoPistol squatAdvanced · No equipment

Single-leg high box squat demonstrated on the 3D figure

3D demoSingle-leg high box squatIntermediate · A step + A band

Skater squat demonstrated on the 3D figure

3D demoSkater squatAdvanced · No equipment

Split squat demonstrated on the 3D figure

3D demoSplit squatIntermediate · No equipment

Suspended split squat demonstrated on the 3D figure

3D demoSuspended split squatAdvanced · Other / check instructions

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Questions people ask

What muscles does the Squats - With Bands work?

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

What equipment do I need for the Squats - With Bands?

A band.

Is the Squats - With Bands good for beginners?

It is graded beginner, so it suits most people starting out. The grade comes from the source database and has not been independently reviewed. When it feels easy, try the Rear-foot-elevated split squat (Bulgarian split squat).

How do I make the Squats - With Bands harder?

Progress to the Rear-foot-elevated split squat (Bulgarian split squat), or add load, range or slower lowering once your form is solid.