The band front squat is a popular exercise for targeting the muscles of the lower body, including the quadriceps, glutes, and hamstrings. Holding band in the racked position also works the core and upper-back muscles to maintain posture while the lower body moves. Because the tension of the band changes as it stretches, the resistance more closely matches the natural strength curve of the squat. This movement is usually performed for moderate to high reps, at least 8-12 reps per set or more. If this movement hurts your knees, try performing it with a wider stance.