TETSUBand Squat
The Band Squat is a band exercise for the upper legs that primarily targets the glutes, with the quadriceps, hamstrings and calves assisting. Follow the 5 steps below for correct form, with an animated demonstration.
glutesupper legs
quadricepshamstringscalves
band
How to do the Band Squat
- Stand with your feet shoulder-width apart, with the band placed just above your knees.
- Keeping your chest up and core engaged, push your hips back and bend your knees to lower into a squat position.
- Make sure your knees are tracking over your toes and your weight is in your heels.
- Pause for a moment at the bottom, then push through your heels to return to the starting position.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Band Squat work?
The Band Squat primarily targets the glutes. The quadriceps, hamstrings and calves work as supporting muscles.
What equipment do I need for the Band Squat?
You need a band to perform the Band Squat.
How many sets and reps of the Band Squat should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Band Squat works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
Track it in Tetsu
Log your sets, see your glutes volume climb, and let AI plan your week. Scan the code or grab the app — free to start.