Band-Only Back Squat
A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.
- Equipment
- Band
HOW TO PERFORM
- Stand on the middle of the band, feet at squat width.
- Bring the band over the shoulders and hold it there, or hold the handles at shoulder height.
- Squat to depth and stand back up, keeping the band pinned so it cannot slip.
FORM TIPS
- A band gets HARDER the higher you stand, the reverse of a barbell, so the top of the rep is the hard part. Expect the sticking point to be different from your loaded squat.
- Tension is a rough estimate rather than a weight on a bar, so track this by reps and by which band, not by chasing a number.
TARGET MUSCLES
Primary
- Quads
- Glutes
Secondary
- Adductors
- Abs
- Lower Back
- Hamstrings
In the app
This guide covers these exercises in the Ægir Iron library:
- Band-Only Back Squat
- Band-Only Box Squat
Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.