Band Squat
Muscles worked: Quads (assisted by glutes).
How to do it
- Stand on the middle of a resistance band, feet shoulder-width apart.
- Loop the band over the front of your shoulders (or hold it at your shoulders).
- Squat down under control until your thighs are about parallel.
- Drive up through your heels - the band adds resistance as you stand.
Coaching cues
The two cues IronPack shows on this exercise's card mid-workout:
- Stand on the band, loop over the shoulders
- Squat deep - resistance builds as you stand
Logging it
IronPack suggests working in the 15 to 25 rep range, progressing in 1 kg jumps when you own the top of the range. Records are tracked automatically at every rep count from 1 to 12. Loading the bar? Use the plate calculator, and check your estimated 1RM from any hard set.
Related exercises
- Sumo Deadlift - glutes, quads
- Trap Bar Deadlift - quads, glutes
- Barbell Back Squat - quads, glutes
- Front Squat - quads
Track the band squat properly
IronPack logs every set, tracks your records at every rep count, shows these form photos mid-workout, and turns the training into a card game you play with your mates.
Get IronPack free on the App StoreFree download, iPhone. Currently on the New Zealand App Store, wider rollout to follow.
Steps: free-exercise-db (public domain) with IronPack corrections. Cues, muscle weighting and logging guidance are IronPack's own app data. Last generated 2026-07-17.