Squat (Band)
The Band Squat is a lower-body exercise that uses a resistance loop around the thighs to target the quadriceps and glutes while reinforcing proper knee alignment. It is particularly effective for engaging the hip abductors and improving overall squat mechanics.
Because resistance bands offer variable tension rather than a fixed weight, our AI analyzes your RPE (Rate of Perceived Exertion) and set duration to ensure you are reaching the correct stimulus threshold. If your recovery data indicates high fatigue or joint stress, the app may recommend this variation over heavy loading to maintain movement quality without taxing your central nervous system. Additionally, if you have a history of knee valgus (collapsing inward), the AI prioritizes this exercise to strengthen your glute medius and correct your motor patterns.
Form Cues
- Push your knees outward against the band constantly
- Keep your chest lifted and spine neutral
- Sit your hips back and down like sitting in a chair
- Drive through your heels to return to standing
- Squeeze your glutes at the top of the movement
- Don't let your knees cave inward at any point
- Don't lift your heels off the floor
- Don't round your lower back as you descend
- Don't rush the downward phase of the squat
Common Mistakes
- Knees collapsing inward (Valgus)
- Shifting weight onto toes
- Rounding the lumbar spine
- Insufficient squat depth
- Relaxing tension on the band
Muscles Worked
This exercise primarily strengthens the quadriceps and the gluteus maximus, which are the main drivers of the squat movement. The addition of the band specifically targets the gluteus medius and hip abductors, forcing them to work isometrically to keep the knees aligned, which improves hip stability and knee health.
Primary
Secondary
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