Exercise · squat
Band squat
Band squat is a beginner-friendly squat movement that trains quads, glutes, done with a resistance band. It's a compound lift — it moves more than one joint at a time, which is why it earns a place in most training templates. Typical rep range is 10–20 reps, tempo 2-0-1.
The most common mistake is band pulling shoulders forward; letting knees cave. If a resistance band or the movement itself doesn't suit you, Bodyweight squat or Goblet squat or Leg press cover the same pattern. It's usually held back for knee issues — a coach or the substitution list is the safer route on a flare-up.
Form cues
| # | English | हिंदी |
|---|---|---|
| 1 | Stand on the band, hold the ends at shoulders | बैंड पर खड़े हो, सिरे कंधों पर पकड़ो |
| 2 | Squat with knees out; the band resists standing up | घुटने बाहर रखकर बैठो, ऊपर आते वक़्त बैंड खींचता है |
| 3 | Stand tall and squeeze glutes at the top | ऊपर आकर ग्लूट्स दबाओ |
Equipment & who it fits
Needs a resistance band, rated beginner, held back for knee issues. Search "resistance band squat" for a form video.
Substitutes
Programs that use this pattern
Questions people ask
- What muscles does Band squat work?
- Band squat primarily trains quads, glutes, using a squat pattern with a resistance band.
- What's the most common mistake with Band squat?
- Band pulling shoulders forward; letting knees cave
- What can I do instead of Band squat?
- The closest substitutes in this database are bodyweight squat, goblet squat, leg press, which train the same pattern with different equipment.