Legs
The main muscle group listed for this exercise.
Exercise guide
Squat with Bands
Squat with Bands is an intermediate-level leg exercise performed with a barbell. It also involves the glutes and back.
Barbell
The equipment listed for this variation.
Intermediate
The recorded setup and movement complexity.
Legs
Squat with Bands also involves glutes, back.
Strength
Movement pattern: squat. This is a compound exercise.
Intermediate
This level reflects the setup and movement complexity recorded for this exercise.
Instructions
How to do Squat with Bands
- Set up the bands on the sleeves, secured to either band pegs, the rack, or dumbbells so that there is appropriate tension.
- 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.
View workoutRelated exercises
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Barbell Full Squat
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Barbell Hack Squat is an intermediate-level leg exercise performed with a barbell. It also involves the arms and glutes.
View exerciseBox Squat
Box Squat is an intermediate-level leg exercise performed with a barbell. It also involves the glutes and back.
View exerciseFrankenstein Squat
Frankenstein Squat is an intermediate-level leg exercise performed with a barbell. It also involves the core and 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 Squat with Bands.
What muscles does Squat with Bands work?
Squat with Bands primarily trains the legs and also involves the glutes and back.
Is Squat with Bands beginner-friendly?
It is listed as intermediate.
What equipment do I need for Squat with Bands?
This variation uses a barbell.
Track this exercise for free in Logbook.
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