Squat with Bands
Squat with Bands is a compound powerlifting exercise using barbell that trains the quadriceps.
PowerliftingBarbellIntermediateCompoundPush
Primary muscles: Quadriceps
Secondary muscles: Adductors, Calves, Glutes, Hamstrings, Lower Back
How to do it
- Set up the bands on the sleeves, secured to either band pegs, the rack, or dumbbells so that there is appropriate tension.
- Begin by stepping under the bar and placing it across the back of the shoulders. Squeeze your shoulder blades together and rotate your elbows forward, attempting to bend the bar across your shoulders. Remove the bar from the rack, creating a tight arch in your lower back, and step back into position. Place your feet wide for more emphasis on the back, glutes, adductors, and hamstrings. Keep your head facing forward.
- With your back, shoulders, and core tight, push your knees and butt out and you begin your descent. Sit back with your hips as much as possible. Ideally, your shins should be perpendicular to the ground. Lower bar position necessitates a greater torso lean to keep the bar over the heels. Continue until you break parallel, which is defined as the crease of the hip being in line with the top of the knee.
- Keeping the weight on your heels and pushing your feet and knees out, drive upward as you lead the movement with your head. Continue upward, maintaining tightness head to toe, until you have returned to the starting position.
Track it with MyoAmigo
MyoAmigo pre-fills every set of the Squat with Bands from last time, charts your estimated 1RM trend so you can see strength move without testing a true max, and flags a stall with a concrete fix. It also credits this work toward your weekly Quadriceps volume on the MyoMap heatmap. New to the movement? Start with picking a working weight and progressive overload.
