Banded Squats Hands Down
Banded squats with hands down for glute activation
LegsIntermediateStrengthSquat
At a glance
| Muscles worked | Primary: Quads and glutes |
|---|---|
| Muscle group | Legs |
| Difficulty | Intermediate |
| Type | Strength · Squat |
| Sets & reps | 6 sets × 30 reps |
| Estimated calories burned | ~50 kcal |
How to do it
- Step 1: Place band around thighs
- Step 2: Stand with hands down
- Step 3: Squat down pushing knees out
- Step 4: Drive up through heels
- Step 5: Repeat
Equipment
- Resistance band optional
Coaching tips
Benefits
Banded squats with hands down for glute activation
Common mistakes
Knees caving
Make it harder
Heavier band
Make it easier
Bodyweight squat
Breathing
Inhale descending, exhale ascending
Build a workout with this exercise
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