How to do the Band Squat
Step by step
- Stand on the middle of a band with feet about shoulder-width apart.
- Bring the band up and hold the handles at your shoulders.
- Brace your core and squat down until your thighs are about parallel.
- Keep your chest tall and knees tracking over your toes.
- Drive up against the band tension to stand tall.
The thing people get wrong
The band pulls hardest at the top, so keep driving through the standing part instead of easing off.
Coaching cue
Keep your knees pointing out over your toes instead of letting them cave in as you stand up.
Make it easier or harder
- Easier: Use a lighter band, or squat only partway down.
- Harder: Hold the bottom of the squat for two seconds before standing.
Muscles worked
- Primary: Quads, Glutes
What to do instead
Same job, different movement — useful if you don't have the equipment or it doesn't feel right today.
Daily Coach builds this into a real weekly plan. It picks the exercises for your equipment and experience, swaps around injuries you tell it about, and tracks what you actually lifted.