Band Squat
A squat against a long band under both feet and held at the shoulders.
This page is a working draft. A coach has not reviewed it, so read it as a starting point, not as checked instruction.
- Pattern
- Squat
- Modality
- Strength
- Difficulty
- Beginner
- Mechanic
- Unknown
- Force
- Unknown
- Laterality
- Bilateral
- Impact
- Low
- Trains where
- Gym, Home
- At home
- Yes
How to do it
Set up
- Stand on the middle of a long band with the feet about shoulder-width apart.
- Hold the ends beside the shoulders and keep the band clear of the neck.
Do the rep
- Bend the hips and knees to lower between the feet while keeping the heels down.
- Push through both feet to stand tall.
What counts as a rep
A rep counts when the body lowers to a controlled depth and returns to standing with both heels down.
One rep counts when the body lowers to a controlled depth and returns to standing with both heels down.
Breathing
Exhale during the effort; inhale during the controlled return.
Cues
- Let the knees follow the toes.
- Move at a steady speed.
- Use a stronger band when the reps get easy.
Common mistakes
Letting the knees move inward
What you seeThe knees move inside the line of the feet.
FixUse a lighter band and keep the knees in line with the toes.
Control keeps the work in the intended movement.
Stop the set if
- Stop if you feel sharp pain.
- Stop if the band slips or shows a tear.
- End the set when you cannot meet the rep standard under control.
General educational content, not individual coaching or medical advice.
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