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Exercises › Quads › Squats - With Bands

Squats - With Bands

Squats - With Bands is a beginner compound band exercise that mainly works your quads, with help from your calves, glutes, hamstrings and lower back.

💪 Quads🏋️ Band📈 Beginner🔗 Compound🎯 3-5 sets of 5-10 reps
Squats - With Bands: starting position
Starting position
Squats - With Bands: end position
End position

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.

Muscles worked

Primary: QuadsSecondary: CalvesSecondary: GlutesSecondary: HamstringsSecondary: Lower back

Sets and reps

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

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Squats - With Bands alternatives

Exercises that train the same main muscle, including options with other equipment.

SquatBarbell · BeginnerGoblet SquatDumbbell · BeginnerLeg PressMachine · BeginnerBodyweight SquatBodyweight · BeginnerCable DeadliftsCable · BeginnerWeighted SquatOther · Intermediate

FAQ

What muscles does the squats - with bands work?

It mainly works your quads; your calves, glutes, hamstrings and lower back assist.

How many sets and reps of squats - with bands should I do?

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

Is the squats - with bands good for beginners?

Yes. It is a beginner-friendly movement: start light and focus on the form steps above.

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