Resistance band squats

Muscles worked: Quads
Quads
🔧 Resistance band 🔄 Also works with cable machine ↕ Squat 🎗️ heavy band 🔁 reps Difficulty: ● ● ● ● ● ● ● ● ● ●

Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.

How to perform

Stand on the middle of the band with feet shoulder-width apart, under arches, slightly turned out. Hold ends at chest, palms out, band taut. Inhale, push hips back, bend knees to squat (chest up, back arched). Lower until quads parallel to floor. Exhale, drive heels into floor, squeeze glutes to rise. Stop short of full stand to keep quad tension.

Muscles Worked

Quadriceps
Secondary: Glutes, Hamstrings, Erector spinae

Tips

Push knees outward—don't let them cave in (engages hips). Keep back neutral—no rounding. Move with control—no jerking or rushing.

Similar exercises

Resistance band front squat Glutes · 🔧 Resistance band 2/10 Resistance band jump squat Glutes, Hamstrings · 🔧 Resistance band 3/10 Resistance band overhead squat Glutes, Hamstrings, Abs · 🔧 Resistance band 3/10 Resistance band squat to press Shoulders, Glutes, Upper arms · 🔧 Resistance band 2/10 Resistance band goblet squat Glutes, Hamstrings · 🔧 Kettlebell, resistance band 2/10 Smith machine squats Quads · 🔧 smith machine 3/10 Resistance band split squat Glutes, Hamstrings · 🔧 Resistance band 2/10 Dumbbell squat Quads · 🔧 Dumbbell 3/10
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