Resistance Band Squat with Lateral Raise
The resistance band squat with lateral raise combines a lower body squat with an upper body lateral raise into a single movement. It simultaneously targets the quads and shoulders, making it a time-efficient full-body exercise.
How to do it
- Stand on the center of a resistance band with feet shoulder-width apart, holding the ends in each hand.
- Lower into a squat as you hold the band handles at your sides.
- As you press back up to standing, raise both arms out to the sides to shoulder height against the band.
- Lower your arms as you descend into the next squat.
- Repeat for the desired number of repetitions.
Form cues
- Keep your chest proud and core braced as you lower down.
- Drive through your entire foot to press back up.
- Raise your arms to shoulder height smoothly in sync with the squat.
- Control the band on the way down; do not let it snap your arms.
Breathing: Inhale as you lower into the squat and exhale steadily as you push up and raise your arms.
Common mistakes
- Lifting the arms too early makes it hard to maintain balance and reduces the leg drive.
- Using a band that is too heavy ruins your squat form and causes shoulder shrugging.
- Letting the knees cave inward puts unnecessary stress on the knee joints.
Muscles worked
Primary: quads. Secondary: glutes, shoulders, adductors.
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
Take care if…
- If you feel shoulder discomfort, lower your arm raise height or use a lighter band.
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
What if the band is too tight for my shoulders?
Stand with just one foot on the band or hold it closer to the ends to give your arms more slack.
Should my arms go higher than my shoulders?
Keep your arms stopping at shoulder height to protect your shoulder joints from strain.
Can I do this exercise every day?
It is best to allow 1 to 2 days of rest between sessions to let your muscles recover and rebuild.