Band Squat
The Band Squat primarily works the Gluteus Maximus, Rectus Femoris, Vastus Lateralis, with secondary activation of the Erector Spinae and stabilizer support from the Gluteus Medius, Rectus Abdominis, Transverse Abdominis. It is a band compound exercise at intermediate difficulty.
Stand on a resistance band and hold the handles to squat against band resistance.
| Equipment | Band |
|---|---|
| Difficulty | Intermediate |
| Type | Compound |
| Movement | Squat |
| Force | Push |
| Laterality | Bilateral |
| Primary | Gluteus Maximus, Rectus Femoris, Vastus Lateralis |
| Secondary | Erector Spinae |
Muscles Worked
Front
Back
Primary
Secondary
Stabilizer
Primary Muscles
- Primary Muscle Gluteus Maximus (glutes)
- Primary Muscle Rectus Femoris (quadriceps)
- Primary Muscle Vastus Lateralis (quadriceps)
Secondary Muscles
- Secondary Muscle Erector Spinae (back)
Stabilizer Muscles
- Stabilizer Muscle Gluteus Medius (glutes)
- Stabilizer Muscle Rectus Abdominis (core)
- Stabilizer Muscle Transverse Abdominis (core)
Instructions
- Preparation: Secure resistance band at appropriate anchor point. Grasp band with firm grip. Execution: Bend at hips and knees, lowering body until thighs are parallel to floor. Drive through feet to return to standing position. Repeat. Comments: Maintain control throughout movement to fully engage the Rectus Femoris, Vastus Lateralis, Gluteus Maximus.
Alternative Exercises
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