The Band Squat is a beginner-friendly resistance-band strength exercise that targets the quadriceps and glutes, with the hamstrings and abdominals working alongside. Here's how to do it right — and what to stop doing.
Primary musclesQuads, Glutes
Secondary musclesHamstrings, Abs
EquipmentResistance band
LevelBeginner
TypeStrength
3D demo in the EGON app
01 Execution
How to do the Band Squat
Place a loop band around both legs just above the knees.
Stand with your feet slightly wider than hip width and toes turned out a little.
Brace your abdominals and set your chest tall with your arms in front.
Push your hips back and bend your knees while pressing outward against the band.
Lower until your thighs are roughly parallel with the floor.
Drive through your whole foot to stand tall and repeat.
02 The payoff
Why it earns its spot
Keeps tension on the quads and glutes through the whole range of motion.
Trains the knees to track outward instead of collapsing inward.
Needs one band and no rack, bar or bench.
03 Don't do this
Common mistakes
Choosing a band that is too strong, which buckles the knees inward and stresses the joint.
Letting the knees drift past the toes while the hips stay high, which shifts load off the glutes.
Rounding the lower back at the bottom instead of holding a braced trunk.
Rising onto the toes because the heels lift, which removes the drive through the whole foot.
EGON Put it on record
Track it in EGON.
Log every set of the Band Squat, get your PRs detected automatically, earn aura for the work — and climb five leagues of statues, from Stone to Ego.
