Squat (Resistance Band)
Also called Band Squat
How to do it
Stand on the center of the band with your feet about shoulder-width apart and hold the ends at your shoulders. Brace your trunk and sit your hips down between your knees, keeping your feet planted, then drive through both feet to stand tall against the band. Control the descent into the next repetition.
Setup
Stand evenly on the center of a secure band with your feet about shoulder width and hold equal-length ends at your shoulders. Turn your toes slightly out, keep the band clear of your face, and brace before descending.
Where you should feel it
Through the quads and glutes with resistance increasing as you stand, while the hips and abdomen keep the knees and torso aligned. Uneven foot pressure or knees collapsing inward means the band or stance needs resetting.
When to use it
Use for portable squat training, warm-ups, or higher-repetition lower-body work. The rising resistance emphasizes the upper half of the squat and works well when free weights or a rack are unavailable.