Reps Only exercise

Banded Squat form, muscles worked, and workout tracking

The banded squat is a bodyweight squat performed with a mini band looped above the knees, targeting the quadriceps and gluteus maximus while the band forces the gluteus medius to resist knee valgus. It is used to teach proper knee tracking, to activate the lateral hips before barbell work, and as a low-impact strength option for beginners and rehab clients who need squat volume without external load.

Banded Squat illustration

How to do Banded Squat

  1. 1Place a mini band just above your knees and stand with feet shoulder-width apart, toes turned slightly out.
  2. 2Brace your core, inhale, and push your knees gently outward so the band stays taut.
  3. 3Sit your hips back and down until your thighs reach at least parallel, keeping your chest up and heels flat.
  4. 4Do not let the band pull your knees inward at any point in the descent or drive.
  5. 5Exhale as you push through your whole foot to stand, squeezing your glutes at the top, and keep outward knee pressure for every rep.

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Track Banded Squat in Plates

Save this movement to a workout template, log sets and rest periods, and keep your training history in one focused gym tracker.