Legs · Resistance Band
Resistance Band Squat Walk
How to do the resistance band squat walk, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Resistance Band
- Difficulty
- Intermediate
- 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.
- 1Sit into a quarter squat and keep the band taut so you feel your outer glutes firing with each step
- 2Keep your knees tracking over your toes and feel constant tension in your hips and thighs as you move laterally
- 3Maintain your chest up and core braced to feel stable and in control throughout the movement
Common mistakes
- Don't let your knees collapse inward, the band should not pull your knees together
- Avoid standing up between steps; keep tension on the band by staying low
- Don't lean excessively forward or arch your back; keep your torso neutral
Muscles worked
The resistance band squat walk 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 walk 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 squat to press
- How to do the resistance band thruster
- How to do the barbell squat
- How to do the barbell bulgarian split squat
- How to do the split squat
Last reviewed April 2026.