Band Squat
Squat with the band under your feet for resistance in the top phase. It works mainly the quads, glutes and adductors, with help from the lower back and calves.
Flawless ranks it by lifetime volume: Gold, the third of eight ranks, starts at 25,000 kg.
How to do Band Squat
- Stand on the band with both feet about shoulder width and hold the other end at your shoulders or with straight arms at your sides.
- Brace your core and squat down as deep as you can with a flat back and the heels on the floor.
- Push the knees out over the toes; the band pulls hardest at the top, so don't rush the last part of the way up.
- Stand up through the mid-foot and exhale at the top; a thicker band or a wider foot placement adds resistance.
These are the same steps you see in the exercise guide in the Flawless app.
Muscles worked
| Role | Muscle | Anatomical name |
|---|---|---|
| Primary | Quads | Quadriceps femoris |
| Primary | Glutes | Gluteus maximus |
| Primary | Adductors | Adductores |
| Secondary | Lower back | Erector spinae |
| Secondary | Calves | Triceps surae |
Muscle data from StrengthLog.
Why do it
- The base of leg size
- Whole-body strength and a real metabolic cost
- Bracing that transfers to every other lift
How Flawless ranks Band Squat
| Rank | Total volume |
|---|---|
| Bronze | start |
| Silver | 5,000 kg |
| Gold | 25,000 kg |
| Platinum | 50,000 kg |
| Diamond | 100,000 kg |
| Obsidian | 150,000 kg |
| Painite | 250,000 kg |
| Antimatter | 1,000,000 kg |
Flawless ranks Band Squat by lifetime volume: the weight × reps of every set you have logged, added up. The ladder is the same for everyone, because it measures work done rather than strength relative to bodyweight. The rank updates after every workout.
Similar exercises
Questions
What muscles does Band Squat work?
It works mainly the quads, glutes and adductors, with help from the lower back and calves.
How do you do Band Squat?
Stand on the band with both feet about shoulder width and hold the other end at your shoulders or with straight arms at your sides. Brace your core and squat down as deep as you can with a flat back and the heels on the floor. Push the knees out over the toes; the band pulls hardest at the top, so don't rush the last part of the way up. Stand up through the mid-foot and exhale at the top; a thicker band or a wider foot placement adds resistance.
How does Flawless rank Band Squat?
By lifetime volume: the weight × reps of every set you have logged, added up. Gold starts at 25,000 kg and Diamond at 100,000 kg, the same for everyone.
Try it free
Free on Google Play and the App Store. The whole log is free; PRO is optional.