Quads · Band

Loop Band Back Squat

Add band tension to your bodyweight squat and feel the difference.

Loop Band Back Squat exercise demonstration
QuadsSecondary: GlutesBand

How to do it

  1. Loop a band around your upper back and stand on the other end with both feet, shoulder-width apart.
  2. Hold the band tight against your shoulders like you're back-squatting a bar.
  3. Sit your hips back and down until your thighs are at least parallel.
  4. Drive through your heels to stand, fighting the band's pull all the way up.

The one cue that matters

⚡

The band gets harder as you stand, so push hardest at the top and keep your chest up.

Muscles worked

The Loop Band Back Squat is a Quads-first movement, with Glutes working as the supporting cast. Track it consistently and you'll see exactly how it feeds your quads volume for the week.

FAQ

What muscles does the Loop Band Back Squat work?

The Loop Band Back Squat primarily works the Quads with Glutes assisting.

What if I can't do many reps yet?

Shorten the range or use an easier variation, and stop 1 to 2 reps before failure. Reps build fast when you train just shy of your limit.

How many sets and reps of Loop Band Back Squat?

For most lifters 3 to 4 working sets. Pick the rep range that fits your goal and progress the load when the top of the range feels owned.

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