Exercise guide · Beginner · Compound

Band Squat: How to Do It & Muscles Worked

The band squat is a lower body exercise that targets the glutes using a resistance band placed above the knees. It also engages the quadriceps, hamstrings, and calves. This exercise helps build strength and stability in the lower body.

Primary muscles
Glutes
Secondary muscles
Quads , Hamstrings , Calves
Equipment
Band
Level · type
Beginner · Compound
Demonstration of the band squat
Front view: muscles worked by the band squat. Primary: glutes. Secondary: quads, hamstrings and calves.
Back view: muscles worked by the band squat. Primary: glutes. Secondary: quads, hamstrings and calves.
Primary Secondary

How to do the band squat

  1. Step 1: Stand with your feet shoulder-width apart, with the band placed just above your knees.
  2. Step 2: Keeping your chest up and core engaged, push your hips back and bend your knees to lower into a squat position.
  3. Step 3: Make sure your knees are tracking over your toes and your weight is in your heels.
  4. Step 4: Pause for a moment at the bottom, then push through your heels to return to the starting position.
  5. Step 5: Repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the band squat by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Band Squat alternatives

More exercises that train the glutes as their main target:

More glutes exercises

See the best glute exercises, ranked →

Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.