Legs · Resistance Band
Resistance Band Squat to Press
How to do the resistance band squat to press, 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
Stand with your feet about shoulder-width apart. Push your hips back and bend your knees to lower until your thighs are at least parallel to the ground, keeping your chest up. Drive through your heels to return to standing.
- 1Squat down with the band under your feet and ends at your shoulders; you should feel your glutes and quads working against the tension
- 2Stand up powerfully and press the band overhead, feeling your shoulders and triceps finish the movement
- 3Keep your core tight throughout to connect the lower and upper body phases
Common mistakes
- Don't let your knees cave in or your heels lift during the squat
- Avoid pressing the band before you've completed your squat
- Don't arch your back as you press, keep your ribs down and spine neutral
Muscles worked
The resistance band squat to press 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 to press 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
- 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.