Banded Front Squat
The banded front squat is a resistance band exercise targeting the quadriceps and glutes. Holding the band at shoulder height mimics the front rack position of a barbell, encouraging an upright torso and deep squat mechanics.
How to do it
- Stand with both feet shoulder-width apart on the center of a resistance band.
- Hold the ends of the band at shoulder height with your elbows raised forward.
- Keeping your chest tall and core engaged, lower your hips into a squat until your thighs are parallel to the ground.
- Drive through your heels to return to the standing position.
- Repeat for the desired number of repetitions.
Form cues
- Stand tall with feet centered firmly on the band.
- Keep your chest lifted and elbows pointed forward.
- Lower your hips back and down as if sitting in a chair.
- Press through your heels to return to standing.
Breathing: Inhale as you lower into the squat, and exhale steadily as you push back up to the starting position.
Common mistakes
- Letting your elbows drop, which pulls your torso forward and rounds your upper back.
- Allowing your knees to cave inward, which places unnecessary stress on the knee joints.
- Using a band that is too heavy, causing you to cut your squat depth short.
Muscles worked
Primary: quads. Secondary: glutes, hamstrings, core.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps, rest 60 s
Lose weight
3 sets × 12–15 reps, rest 45–60 s
Build muscle
3–4 sets × 8–12 reps, rest 60–90 s
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you feel sharp knee or lower back pain, stop the exercise and choose a gentler movement.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
How do I make the exercise harder without getting a new band?
You can increase the resistance by taking a wider stance on the band or wrapping the ends more times around your hands to shorten the working length.
Where should I feel this exercise working?
You should feel it primarily working the front of your thighs (quads) and your glutes, with your core working to keep your torso upright.
What if the band hurts my hands or shoulders?
Make sure you are holding the folded band comfortably at shoulder height. You can also wear light gloves or loop a small towel around the band for extra cushioning.