Squats - With Bands
A bodyweight squat pattern loaded with a resistance band held at shoulder height, adding tension that increases as you stand. It suits beginners wanting a joint friendly way to add resistance to squats.
How to do the squats - with bands
- Step both feet into the middle of a band, holding one side in each hand.
- Bring the band handles up to your face with palms facing forward as your starting position.
- Set your feet at shoulder width, keeping the band tension even on both sides.
- Bend your knees and lower your hips until your thighs are roughly parallel to the floor.
- Push through your heels to stand back up, extending against the band's resistance.
- Repeat for the rest of your set, keeping the tempo steady throughout.
Original library instructions (5 steps)
- 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.
- 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.
- Slowly start to bend the knees and lower the legs so that your thighs are parallel to the floor while exhaling.
- Use the heel of your feet to push your body up to the starting position as you exhale.
- Repeat for the recommended amount of repetitions.
Common mistakes
- Letting the band tension differ side to side; keep your grip and stance even on both sides.
- Rushing the descent; lower with control so the band does not yank you down.
- Letting the knees cave inward as you stand; push them out in line with your toes.
- Standing back up with the toes only; drive through the whole foot, especially the heels.
Sets and reps by goal
| Goal | Sets, reps and rest |
|---|---|
| Strength | 3 to 4 sets of 8 to 10 reps, 60 to 90 seconds rest |
| Muscle | 3 sets of 12 to 15 reps, 45 to 60 seconds rest |
| Endurance | 2 to 3 sets of 18 to 20 reps, 30 to 45 seconds rest |
Ranges, not prescriptions. Start at the low end and add a set or a rep when every set feels controlled.
Tips
- Move up to a thicker band once the current one stops feeling challenging near the top of the squat.
- Save this as a warm up in GymPilot before a heavier squat session if you like tracking your sessions.
In the app: this exercise is one of 873 in GymPilot's library, with the same photos, form cues and a link back to the moment in an imported video it came from.
Questions
Is squats with bands good for beginners?
Yes. Bands add resistance without any weights to set up, and the tension is gentle enough to make this an easy way to learn the squat pattern.
What muscles does squats with bands work?
It mainly builds the quads, with the calves, glutes, hamstrings and back all helping to control the squat against the band's pull.
