Band front squat

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.


  1. Works the legs, glutes, back, core, and hamstrings
  2. Can work in endurance or muscle-focused rep ranges
  3. Adds a challenge to the upper back, shoulders, and core to maintain proper posture
  4. Dynamic tension more closely matches strength curve than freeweights
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Band front squat Images


Band front squat Instructions

Band front squat muscle diagram