How to do a Handle Band Squat

Authored by Fitbod

About Handle Band Squat

Sets Logged
257,979
Popularity Rank
566th
Difficulty
Beginner
Quads Strength
33 mSCORE 212th
Equipment Required
Primary Muscles
Secondary Muscles

Instructions: How To

Incorporating a handle band into squats adds resistance to the standard squat movement, targeting the quads, glutes, and hamstrings. This variation increases lower body strength and stability, offering a versatile and effective workout accessible anywhere.

  1. Stand upright with your feet shoulder width apart and a resistance band underneath the middle of both feet holding the handles so that your palms are facing forward at shoulder height.
  2. Bend your knees and press your hips backward to lower yourself into a squat ending with your torso being parallel with your shins.
  3. Straighten your knees to return to the starting position.

Sets & Reps: How many to do

Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

  • beginner
    3
    sets
    9
    reps
    1 Set Max
    10
    reps
  • intermediate
    4
    sets
    9
    reps
    11
    reps
  • advanced
    4
    sets
    10
    reps
    12
    reps

Enter your stats to calculate your Sets & Reps