Strength

Band Squat

The Band Squat strengthens lower body muscles like thighs, hips, and buttocks. Perform a squat against a resistance band to improve strength, stability, and boost fitness levels.
View all exercises
Band Squat instructions
Step-by-step instructions
1
Stand on an exercise band with your feet shoulder-width apart.
2
Hold the ends of the band in each hand at shoulder height.
3
Bend your knees, lowering your body into a squat position.
4
Ensure your knees are not passing over your toes.
5
Stand up again and repeat the exercise for the programmed number of reps.
Stand on an exercise band with your feet shoulder-width apart.
Hold the ends of the band in each hand at shoulder height.
Bend your knees, lowering your body into a squat position.
Ensure your knees are not passing over your toes.
Stand up again and repeat the exercise for the programmed number of reps.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
This is some text inside of a div block.
Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
Explore other exercises
Bodyweight
Very Incline Neutral Push Up with trainwell
Very Incline Neutral Push Up
The Very Incline Neutral Push-Up is a modified push-up ideal for beginners and rehab training. It primarily strengthens the upper body and core, making it less challenging by using a steeper incline for full body engagement.
Try it out
Strength
Dumbbell Floor Chest Fly with trainwell
Dumbbell Floor Chest Fly
The Dumbbell Floor Chest Fly targets chest muscles, promoting strength & muscle size. Lying flat, perform an arc motion with the weights from head to chest, enhancing shoulder stability.
Try it out
Bodyweight
Bodyweight Forward Lunge Hold with trainwell
Bodyweight Forward Lunge Hold
Forward Lunge Hold is a potent bodyweight exercise targeting legs and core. It improves leg strength, stability, endurance, enhances balance and posture by stepping forward into a lunge and maintaining it.
Try it out
Start your fitness journey today
Enjoying exercises like Band Squat, but want more personalization? Join trainwell to build a stronger, healthier, and more confident version of you.
Work with a trainer