Band Squat

QuadricepsHamstringsGlutesCalvesBandBeginner
Step 1: Stand with your feet shoulder-width apart, placing a resistance band around your thighs, just above your knees. Step 2: Bend your knees and push your hips back, as if sitting into a chair. Step 3: Keeping your back straight and chest lifted, lower your body down until your thighs are parallel to the ground. Step 4: Push through your heels and engage your glutes to return to standing position. Step 5: Repeat the squat movement for the desired number of repetitions.

How to perform the Band Squat

  1. Set up. Set up in a stable, balanced starting position appropriate for the Band Squat using your band.
  2. Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your quadriceps.
  3. Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.

Coaching cues

  • Move with intent — every rep should feel deliberate, not rushed.
  • Drive force through your quadriceps rather than momentum.
  • Keep your breathing steady: exhale on the hard part, inhale on the reset.

Common mistakes

  • Using too much weight and losing positional control.
  • Cutting the range of motion short and missing the target muscle.
  • Letting your spine round or hyperextend instead of staying neutral.

Detailed cues, common mistakes, and demonstration video are available in the Fitly app.

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