Banded Squat
The banded squat is a resistance band exercise that targets the quads and glutes while activating the hip abductors. The band placed above the knees encourages proper knee tracking and adds an abductor challenge to the standard squat movement.
How to do it
- Stand with feet shoulder-width apart and a resistance band looped just above your knees.
- Hold your hands in front of your chest for balance and push your knees out against the band.
- Keeping your chest up and core engaged, lower into a squat until your thighs are parallel to the ground.
- Drive through your heels to stand back up, maintaining outward knee pressure against the band throughout.
- Repeat for the desired number of repetitions.
Form cues
- Keep your feet shoulder-width apart.
- Push your knees outward against the band.
- Keep your chest tall and core braced.
- Lower until your thighs are parallel to the floor.
- Drive through your heels to stand back up.
Breathing: Inhale as you lower into the squat, and exhale steadily as you push back up to standing.
Common mistakes
- Letting knees cave inward: This reduces hip abductor engagement and puts stress on the knee joints.
- Rounding the lower back: This shifts load away from the legs and onto the spine, increasing injury risk.
- Lifting heels off the floor: This compromises balance and reduces stability during the movement.
Muscles worked
Primary: quads. Secondary: glutes, hamstrings, hip abductors.
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 discomfort, stop immediately and ease off the 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
Where should I feel the banded squat?
You should feel your quads and glutes working, along with the outer hips fighting against the band tension.
What strength resistance band should I use?
Start with a light or medium loop band so you can maintain proper form without your knees being forced too far inward.
How often can I do banded squats?
2 to 3 times per week as part of your lower body or full-body routine is plenty for recovery and strength building.