Squats - With Bands
How to do the Squats - With Bands
- 1
To start out, make sure that the exercise band is at an even split between both the left and right side of the body. To do this, use your hands to grab both sides of the band and place both feet in the middle of the band. Your feet should be shoulder width apart from each other.
- 2
When holding the bands, they should be the same height on each side. You should be using a pronated grip (palms facing forward) and have the handles of the bands next to your face for this exercise. This is the starting position.
- 3
Slowly start to bend the knees and lower the legs so that your thighs are parallel to the floor while exhaling.
- 4
Use the heel of your feet to push your body up to the starting position as you exhale.
- 5
Repeat for the recommended amount of repetitions.
How to program the Squats - With Bands
Sets and reps
As a compound movement, the Squats - With Bands responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Squats - With Bands is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
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Frequently asked questions
What muscles does the Squats - With Bands work?
The Squats - With Bands primarily targets the Quadriceps. It also recruits the Calves, Glutes, Hamstrings, Lower Back as supporting muscles.
What equipment do I need for the Squats - With Bands?
You need Bands. Difficulty level: Beginner.
How many sets and reps of the Squats - With Bands should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
