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Chris Freytag demonstrating a squat using a resistance band wearing a red top and blue exercise pants.

The 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 standard 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 doing squats with bands, 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 also in its 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!

muscle strength vs muscle endurance woman squatting

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Table of Contents

How To Do Resistance Band Squats

Here is how to do squats with resistance bands:

  1. Stand on band with feet shoulder width apart, point your toes forward, and hold the handles next to your shoulders so the band is behind the back of your arms.
  2. Slowly lower, bending your knees into a squat position, keeping abdominals tight and chest lifted.
  3. Press back up through heels to the starting position and squeeze your glutes.

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

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

Banded squats are 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, a banded squat is a great addition to any leg workout since it strengthens your quads and hamstrings. 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?

The 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.

Can Resistance Band Squats Help with Injury Prevention?

Yes! Resistance band squats can help prevent injuries because they provide a low-impact way to build strength, stability, and mobility, which are key to avoiding injury. Squats with resistance bands can help improve posture and can also be used for rehabilitation if you are recovering from an injury.

What Muscles Do Resistance Band Squats Work?

The resistance band squat is a powerful exercise that uses the extra resistance of the band to strengthen your legs and glutes. This helps define and shape your legs and booty!

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!

Incorporating Resistance Band Squat Into Your Workouts

The 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

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

Work:

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

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

Targets: legs, glutes