Reverse Band 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
- Anchor the bands to the top of the rack and attach them to the bar.
- Set up and perform the lift exactly as you normally would.
FORM TIPS
- The bands take weight off at the bottom and hand it back as you come up, so the top of the rep is the heaviest part.
- This is your squat, bench or deadlift with the loading curve changed, not a different technique. Use the guide for the lift itself for the setup.
- It is a way to handle more weight at lockout than you could off the floor or the chest, so the bar weight alone overstates what you lifted at the bottom.
TARGET MUSCLES
Primary
- Quads
- Glutes
Secondary
- Adductors
- Abs
- Lower Back
- Hamstrings
In the app
This guide covers these exercises in the Ægir Iron library:
- Reverse Band Bench Press
- Reverse Band Squat
- Reverse Band Deadlift
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.