Banded Squat (accommodating resistance)

Bands add resistance at the top (where you have the most leverage): it trains acceleration and lockout strength.

• Compound
• Barbell
• Intermediate

How to do it

• Anchor the bands symmetrically on both sides
• Lower under control; the band should not pull you forward
• Push hard and accelerate against the band on the way up

Sets, reps and tempo

Ranges: 5–8 reps for strength · 8–12 for hypertrophy · 1–3 RIR

Tempo: Lower for 2–3 s under control, drive up with intent without bouncing out of the bottom

Common mistakes

• Bands with uneven tension that tilt the bar
• Turning the exercise into fast, uncontrolled bounces

Muscles worked

Primary

• Quads
• Glutes

Secondary

• Hamstrings
• Core / abs

Alternatives

• Barbell Back Squat
• Smith Machine Squat