Legs
The main muscle group listed for this exercise.
Exercise guide
Reverse Band Power Squat
Reverse Band Power Squat is an expert-level leg exercise performed with a barbell. It also involves the glutes and back.
Barbell
The equipment listed for this variation.
Expert
The recorded setup and movement complexity.
Legs
Reverse Band Power Squat also involves glutes, back.
Strength
Movement pattern: squat. This is a compound exercise.
Expert
This level reflects the setup and movement complexity recorded for this exercise.
Instructions
How to do Reverse Band Power Squat
- Begin in a power rack with the pins and bar set at the appropriate height. After loading the bar, attach bands to the top of the rack, using either pegs or the frame itself. Attach the other end of the bands to the bar.
- Begin by stepping under the bar and placing it across the back of the shoulders. Squeeze your shoulder blades together and rotate your elbows forward, attempting to bend the bar across your shoulders. Remove the bar from the rack, creating a tight arch in your lower back, and step back into position. Place your feet wide for more emphasis on the back, glutes, adductors, and hamstrings.
- Keep your head facing forward. With your back, shoulders, and core tight, push your knees and butt out and you begin your descent. Sit back with your hips as much as possible. Ideally, your shins should be perpendicular to the ground. Lower bar position necessitates a greater torso lean to keep the bar over the heels. Continue until you break parallel, which is defined as the crease of the hip being in line with the top of the knee.
- Keeping the weight on your heels and pushing your feet and knees out, drive upward as you lead the movement with your head. Continue upward, maintaining tightness head to toe, until you have returned to the starting position.
Related workouts
Workout templates that use this exercise.
If you want to see this movement inside a more complete training session, start here.
3-Day Full Body Split
A three-day split that spreads total weekly work across three full-body sessions.
View workout4-Day Upper Lower Split
A simple four-day split that gives each half of the body two quality sessions each week.
View workout5-Day Bodybuilding Split
A traditional five-day bodybuilding split for lifters who enjoy focusing on one or two regions per session.
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Box Squat with Bands is an expert-level leg exercise performed with a barbell. It also involves the glutes and back.
View exerciseBox Squat with Chains
Box Squat with Chains is an expert-level leg exercise performed with a barbell. It also involves the glutes and back.
View exerciseFront Barbell Squat
Front Barbell Squat is an expert-level leg exercise performed with a barbell. It also involves the glutes.
View exerciseRelated tools
Related calculators for this exercise.
Use these calculators when you want to connect the exercise itself to calories, protein, strength targets, or training volume.
FAQ
Common questions about Reverse Band Power Squat.
What muscles does Reverse Band Power Squat work?
Reverse Band Power Squat primarily trains the legs and also involves the glutes and back.
Is Reverse Band Power Squat beginner-friendly?
It is listed as expert.
What equipment do I need for Reverse Band Power Squat?
This variation uses a barbell.
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