How to do the Resistance Band Squat
- Place a resistance band just above your knees, then stand with feet shoulder-width apart.
- Bend your knees and lower your hips as if sitting in a chair, keeping your back straight.
- Push your knees outward against the band as you stand back up to the starting position.
Full technique — 7 steps
- Loop the resistance band above your knees and stand with feet about shoulder width apart.
- Set your feet flat, turn your toes slightly out if needed, and create light outward band tension.
- Tighten your stomach, keep your torso upright, and let your arms counterbalance in front.
- Sit your hips down and back while bending your knees, keeping them pointing the same way as your feet.
- Lower until your thighs reach a comfortable squat depth without your heels lifting or band collapsing inward.
- Drive through your whole foot to stand, pushing your knees outward against the band as you rise.
- Finish tall with hips and knees extended while keeping light band tension between reps.
Common mistakes
- Knees collapsing against the band
- Heels lifting at the bottom
- Dropping into lumbar rounding
- Standing with band slack
- Shifting weight onto toes
Form cues
- Push knees into band
- Keep whole foot down
- Sit between your hips
- Torso upright
