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Upper Legs · Band
Resistance Band Squat
Resistance Band Squat is a beginner compound strength exercise that works the glutes (upper legs), with the hamstrings, abductors and core assisting. It needs a band. A typical prescription is 3 sets of 8-12 reps, and it burns about 6.1 calories per minute.
- Target
- Glutes
- Body part
- Upper Legs
- Equipment
- Band
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3 × 8-12
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Glutes · gluteus maximus, gluteus mideus
- Quadriceps · Quadriceps Femoris
Secondary muscles
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
- Abductors · Tensor Fasciae Latae
- Core · Rectus Abdominis
How to do Resistance Band Squat
- Stand with your feet shoulder-width apart and place a loop resistance band around your thighs, just above your knees. Keep your chest up and bring both hands close to your chest.
- Lower your body into a squat position by bending your knees and pushing your hips back as if you are sitting in a chair.
- Push through your heels to stand back up to the starting position, keeping the resistance band taut.
- Repeat for the desired number of repetitions.
Form tips
- Keep your chest up and lean slightly forward to maintain proper form.
- Ensure your knees stay in line with your toes and do not collapse inward.
- Exhale as you stand up and inhale as you lower into the squat.
Resistance Band Squat alternatives
More glutes exercises
Resistance Band Squat FAQ
What muscles does Resistance Band Squat work?
Resistance Band Squat mainly works the glutes in the upper legs (gluteus maximus, gluteus mideus and Quadriceps Femoris). The hamstrings, abductors and core work as secondary muscles.
What equipment do you need for Resistance Band Squat?
You need a band.
How many sets and reps of Resistance Band Squat should I do?
Start with 3 sets of 8-12 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Resistance Band Squat good for beginners?
Yes. Resistance Band Squat is rated beginner, so it's a sound choice while you learn to train the glutes.
How many calories does Resistance Band Squat burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Resistance Band Squat?
Other exercises for the glutes include Barbell Kneeling Squat, Dumbbell Kneeling Squat, Dumbbell Sumo Squat Off Benches and Bent Knee Back to Side Kick.
For developers
Use Resistance Band Squat in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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