Band squat
- Zielmuskel
- Gluteus Maximus
- Synergistenmuskeln
- Adductor Magnus, Quadriceps, Soleus
- Equipment
- Band
- Körperregion
- Hips
- Typ
- Strength
The band squat is a lower-body strength exercise that primarily targets the glutes (gluteus maximus), with strong assistance from the inner-thigh adductors (adductor magnus), the quadriceps, and the calves (soleus). You stand on a resistance band and hold its ends at your shoulders, so the resistance climbs as you stand up — making it a convenient, joint-friendly way to train the squat pattern at home or while traveling.
Band squat: So führst du sie aus
- 1Stand on the middle of the resistance band with your feet about shoulder-width apart and your toes turned out slightly.
- 2Grip an end of the band in each hand and bring your hands up to rest at the front of your shoulders, taking out the slack so the band is taut when you stand tall.
- 3Brace your core, keep your chest up, and pull your shoulder blades back to set a stable upper body.
- 4Push your hips back and bend your knees to lower into the squat, tracking your knees in line with your toes.
- 5Descend under control until your thighs are roughly parallel to the floor, keeping your heels flat and your torso upright.
- 6Drive through your heels and squeeze your glutes to stand back up, against the increasing band tension, until your hips and knees are fully extended.
- 7Complete your reps, then step off the band carefully to release the tension.
Technik-Tipps
- Stand on more of the band or use a heavier band to add resistance; choke up on the slack for a stronger pull at the top.
- Keep tension in the band throughout the rep so the resistance peaks as you lock out and fully squeeze the glutes.
- Push your knees out so they track over your toes, which keeps the adductors and glutes loaded and protects the joint.
- Keep your heels planted and drive through them rather than shifting onto your toes.
Häufige Fehler
- Letting the knees cave inward, which puts strain on the knee joint and takes tension off the glutes and adductors.
- Rounding the lower back as you descend, which loads the spine instead of the legs and risks injury.
- Cutting the squat short and not reaching parallel, which limits glute and quad engagement.
- Letting the heels lift off the floor, which shifts the load forward and reduces stability and power.
Häufig gestellte Fragen
What muscles does the band squat work?
It primarily works the glutes (gluteus maximus), with the inner-thigh adductors (adductor magnus), the quadriceps, and the calves (soleus) acting as synergists.
How wide should my stance be?
About shoulder-width with your toes turned out slightly is a solid default. A slightly wider stance puts more emphasis on the glutes and adductors, while a narrower stance shifts more onto the quads.
Is the band squat good for beginners?
Yes. The band loads the movement progressively and is easy on the joints, so it is a good way to learn the squat pattern and build leg strength at home with minimal equipment.
How do I make the band squat harder?
Stand on more of the band, switch to a thicker band, or hold the ends higher to remove slack. You can also slow the lowering phase or add a pause at the bottom to increase the challenge.
