Banded Squats
EquipmentResistance Band
TypeCompound
DifficultyBeginner
Primary:Quadriceps
Secondary:Hamstrings, Glutes
Tertiary:Core, Hip Muscles
Stabilizer:Upper Back, Calves
📋 How to Perform
- Loop a mini band around your legs just above your knees.
- Stand with your feet shoulder-width apart, toes slightly out, so the band has light tension.
- Brace your core and hold your hands together at your chest.
- Sit down by bending your hips and knees together, pressing your knees out against the band.
- Lower until your thighs are about parallel, or as deep as you control.
- Drive through your whole foot to stand, keeping your knees in line with your toes.
- Repeat for the desired number of reps.
⚠️ Common Mistakes to Avoid
- Letting the knees collapse inward against the band, which defeats its purpose and stresses the knee.
- Pushing the knees out so far that the feet roll onto their outer edges, which loses a stable base.
- Placing the band over the kneecaps, where it can slip and press on the joint.
