How To Do Resistance Band Squat

By: Chris Freytag, CPT

Resistance Band Squat is a lower body exercise that uses the band for extra resistance to strengthen your glutes and legs. This is an awesome move that will add even more benefit to a regular squat. Know how to do a basic squat? Then it’s time to grab a band and get a little more bang for your buck! By taking your traditional squat and adding the band, you are giving extra resistance to your glutes and legs providing more results without having to pick up clumsy, heavy dumbbells. If you learn how to do Resistance Band Squat, you discover that the band is definitely the way to go! With its versatility and multi-directional options, this one, simple, portable tool is a game changer.

The Resistance Band is one of the most flexible tools available not only in the way you can use it for exercises, but in it’s portability and ease. This band can fit in a small handbag or backpack and be taken anywhere; perfect for travel! Take this band on any trip and combine it with some basic cardio moves for a simple, overall fat burn anywhere and anytime! Resistance bands can be used for both lower body and upper body. In fact, these bands are one of the best for full-body moves. For example, you can stand on the band and do excellent resistance band squats. You can stand on the band and to a shoulder press. But of course, if you want to go all out you could stand on the band and to the squat and shoulder press together at one time. This will give you a full body training as well as a providing a great way to increase your heart rate!


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    How To Do Resistance Band Squats

    Here are the steps to learning Resistance Band Squat:

    1) Stand on band with feet shoulder width apart and hold the handles next to your shoulders so the band is behind the back of your arms.

    2) Slowly sit down and back into squat position keeping abdominals tight and chest lifted.

    3) Press back up through heels, squeezing glutes.

    Watch Chris Freytag as she explains and demonstrates how to properly perform a resistance band squat.

    What Muscles Do Resistance Band Squats Work?

    Resistance band squat is a powerful exercise that uses the extra resistance of the band to strengthen your legs and glutes.

    Benefits of Resistance Band Squat

    There are many reasons you should incorporate resistance band squat into your workouts. Here are just a few:

    Strengthens Glutes

    Resistance band squat is a unique way to strengthen and tone your glutes. Many people find that their glute muscles do not fire in a typical lunge and squat exercise. Using the resistance band gives you the power you need while allowing you to sit back on your heels and concentrate on firing your glute muscles for the motion.

    Strengthens Leg Muscles

    In addition to using your glutes the resistance band squat is a powerful way to strengthen your quads and hamstrings as well. Your leg muscles get involved as you press up to standing against the resistance of the band.

    Adds Variety to Strength Training

    So often people go straight to weights when they want to build strength. But the resistance band offers a huge variety of ways to strength train. The band allows you to move in unique ranges of motion, whereas lifting weights is done in a fixed position. The band is super adaptive for all levels. If you need to work harder, you pull the band tighter or add another band. If it’s too challenging or you can’t seem to get the proper form, you loosen the band.

    How Many Calories Do Resistance Band Squats Burn?

    Resistance band squat is a strength training move. The fact that you are building muscle means you are becoming more efficient on a daily basis at burning calories. In general, an exercise will burn about 100 calories for every 10 minutes you are working. It all boils down to how hard you work.

    Other Exercises Similar to Resistance Band Squat

    If you like the work and results you get from the resistance band squat here are some other exercises you might like as well!

    Resistance Band Lunge With Overhead Press

    Resistance Band Butt Blaster

    Resistance Band Tick Tock

    Incorporating Resistance Band Squat Into Your Workouts

    Resistance band squat is an amazing exercise that will give you results on its own! However, you could also incorporate resistance band squat into other workouts to mix it up and add variety! Here are some ideas to make that happen:

    Use Resistance Band Squat In A Full Body Strength Workout

    Strengthening all of your muscles in one shot for a full body workout is time efficient and effective. The following workout is awesome because not only will you get everything done in less than 30 minutes, but you only need one, inexpensive (most of them are less than $10 each!) portable resistance band. So get a band and get this going!

    Resistance Band Full Body Workout

    Resistance Band Squat– 12 times

    Resistance Band Row – 12 times

    Resistance Band Lunge With Overhead Press – 12 times per leg

    Resistance Band Push-Ups – 12 times

    Resistance Band Alternating Glute Squeeze – 12 times

    Resistance Band Bicep Curl – 12 times

    Resistance Band Row – 12 times

    Repeat if desired!

    That’s it! Legs, glutes, back, chest, arms – all in one workout with on little band!

    Use Resistance Band Squat In Your Lower Body Superset

    Resistance band squat is one way to strengthen your glutes but there are many others! When you take this move and combine it with other great lower body moves you are on your way to change. So grab your mat, your band, and your attitude and check this out! Supersetting is the bomb of strength training– 2 moves for each body part. Bonus!

    Superset Your Lower Body

    Warm Up:

    Jog in place – 1 minute.

    Inchworm – 4 times


    Shoot for doing about 12-15 repetitions for each.

    Resistance Band Squat

    Basic Squat

    Resistance Band Tick-Tock

    Fire Hydrant

    Resistance Band Lunge With Overhead Press

    Forward Lunges

    Use Resistance Band Squat In Your HIIT Workout

    You can work your glutes and get your high intensity intervals all in one workout! Get your band and try this out:

    HIIT Workout Fun

    BLOCK 1: Each move 20 seconds, rest 10 seconds between moves

    Push-Up Jacks

    Resistance Band Squat

    Jump Squats

    Resistance Band Side Squats


    BLOCK 2: Each move 20 seconds, rest 10 seconds between moves

    Dips and Kicks

    Resistance Band Chest Press


    Resistance Band Tick Tock


    Do you love the resistance band? Here are 2 more workouts that include the resistance band and a great article for beginners to strength training of all kinds.

    7 Resistance Band Moves to Tone the Whole Body

    4 Resistance Band Moves to Tone Your Butt

    Beginners Guide to Strength Training

    Targets: legs, glutes

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