Squat with Resistance Band

A squat with a band under your feet for home; increasing tension on the way up with no axial load.

• Compound
• Cable
• Beginner

How to do it

• Stand on the band, ends over your shoulders
• Lower to parallel with your chest high
• Push against the band as you stand up

Sets, reps and tempo

Ranges: 12–20 reps · 0–1 RIR

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

Common mistakes

• Letting your heels lift
• Letting your knees cave together

Muscles worked

Primary

• Quads
• Glutes

Secondary

• Hamstrings
• Core / abs

Alternatives

• Bodyweight Squat
• Goblet Squat