What muscles does the Band Squat work?

The Band Squat mainly works the quads and glutes.

How many sets and reps of the Band Squat?

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

What can I do instead of the Band Squat?

ATG Split Squat, Backward Sled Drag, Barbell Anderson Squat and Barbell Back Squat work the same main muscle.

Band Squat

Stand on the band with it looped over the shoulders and squat to depth against increasing tension.

Get started

See your setup in four steps

Demo video from YouTube, played in its own player.

Muscles worked: Quads, Glutes
Equipment: Resistance band
Movement: Legs

Sets and reps

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

General ranges, not medical advice. Stop if anything hurts.

Variations

The same movement with other equipment or a different angle.

Alternatives

Other exercises for the quads, for when the resistance band is taken or you want a change.

Questions

What muscles does the Band Squat work?: The Band Squat mainly works the quads and glutes.
What equipment do you need for the Band Squat?: A resistance band.
How many sets and reps of the Band Squat?: For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
What can I do instead of the Band Squat?: ATG Split Squat, Backward Sled Drag, Barbell Anderson Squat and Barbell Back Squat work the same main muscle.

Program it for your clients

Coaches add the Band Squat to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.

Get started

Your first 3 clients are free. 0% commission on everything you sell.