Legs · Resistance Band
Resistance Band Squat
How to do the resistance band squat, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Resistance Band
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Squat
- Mechanic
- Compound
How to do it
Step on a resistance band and hold the ends at shoulder height. Perform a squat, keeping tension in the band, then stand back up.
- 1Stand on the band and hold the ends at your shoulders; you should feel constant tension as you squat
- 2Push your hips back and down, feeling your glutes and quads working against the band
- 3Drive through your heels to stand and keep the band taut throughout
Common mistakes
- Don't let your knees cave inward or your heels lift
- Avoid rounding your back or letting your chest collapse
- Don't allow the band to snap you up, maintain control on the way down and up
Muscles worked
The resistance band squat mainly works the quads and glutes, with the hamstrings, lower back, and calves assisting.
- QuadsPrimary
- GlutesPrimary
- HamstringsSupport
- Lower BackSupport
- CalvesSupport
- Upper AbsMinor
Kovo programs the resistance band squat for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More quads exercises
- How to do the resistance band squat to press
- How to do the resistance band thruster
- How to do the resistance band squat walk
- How to do the barbell squat
- How to do the barbell bulgarian split squat
- How to do the split squat
Last reviewed April 2026.