Banded Squat

The banded squat builds the quads and glutes with resistance that increases as you stand up, matching your leverage. Stand on the band, rack the handles at your shoulders, and squat.

How to Perform

1. Stand on the middle of the band, feet shoulder-width apart, and bring the handles up to rest on your shoulders.
2. Brace your core, keep your chest up and your weight through your midfoot.
3. Sit down and back, bending at the hips and knees until your thighs are about parallel.
4. Drive through your whole foot to stand, pushing the floor away.
5. Squeeze your glutes at the top without leaning back.

Tips

• The band fights you most near the top, so drive hard through lockout.
• Use a thicker band or stand on more of it to add resistance.
• Keep your knees tracking over your toes, not caving in.