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
Yoga Ball Leg Raise with trainwell
Yoga Ball Leg Raise
Yoga Ball Leg Raise is a key core exercise for balance enhancement and lower abdomen and hip flexor strengthening. It improves stability and coordination, suitable for both strength training and rehab regimens.
Try it out
Strength
Kettlebell Sumo Squat with trainwell
Kettlebell Sumo Squat
The Kettlebell Sumo Squat is an excellent lower body exercise involving a wide stance, deep squat, and lifting a kettlebell. Targets glutes, thighs, and core for strength and stability.
Try it out
Bodyweight
Plank Twist with trainwell
Plank Twist
The Plank Twist is a dynamic core exercise that promotes stability, strengthens your abs and obliques, and improves flexibility and balance. Increase speed or duration for more challenge.
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