How to do a Handle Band Squat to Press
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About Handle Band Squat to Press
Workouts with Handle Band Squat to Press
Target muscles worked
Instructions for Proper Form
Handle Band Squat to Press is a combination exercise that combines a squat with an overhead press. This exercise primarily targets your quads during the squat, and your shoulders during the overhead press. By using a handle band, you add some resistance to your squat, especially as you approach standing. Because the tension on the loop band increases as it stretches, you’ll have much less added resistance for the squat compared to the overhead press.
- 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.
- Bend your knees and press your hips backward to lower yourself into a squat ending with your torso being parallel with your shins.
- Straighten your knees to return to the starting position then press the handles overhead until your arms are extended with the handles directly over top of your shoulders.
- Lower the handles back to shoulder height and repeat.
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Weak Hip Hinge
The hip hinge is a crucial part of the squat. Make sure you’re dropping your hips back first, and then bending your knees to drop into your squat. The same is true on the way up. Make sure you’re driving your hips forward, not just extending your legs.
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Alternative Exercises to Handle Band Squat to Press
1. Air Squats
92.1 mSCORESWAPPED 104 TIMESAir Squats are a bodyweight variation of Squats. Like other variations, this is a compound exercise that primarily targets the quadriceps. Without any added resistance this is easily one of the most beginner friendly exercises out there. It’s a great way to start building strength, and working your way towards more advanced variations.
- Beginner
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2. Handle Band Squat
54.4 mSCORESWAPPED 91 TIMESIncorporating 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.
- Beginner
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3. Dumbbell Squat To Shoulder Press
98.1 mSCORESWAPPED 87 TIMESDumbbell Squat to Shoulder Press is a combination of a Dumbbell Squat and a Shoulder Press. Both pieces of this exercise are compound movements that primarily target the quads and shoulders respectively. Combining these two movements is more than just the sum of its parts. It’s a very functional movement that has tons of practical applications, especially for sports. It’s also a great starting point for anyone looking to build the strength and conditioning needed for more explosive exercises like Thrusters, or eventually Olympic lifts.
4. Dumbbell Squat
94.1 mSCORESWAPPED 57 TIMESDumbbell Squat is a variation of the more standard Squat. Like other variations, this is a compound exercise that primarily targets the quadriceps. The advantage of using dumbbells rather than a barbell is that you have more freedom in your range of motion which can make this a more accessible variation for anyone with mobility limitations. With that freedom comes a bit more instability with this exercise though, which can help you further improve your squat for, and build the strength needed for heavier, or more complex variations.
5. Dumbbell Goblet Squat
87.9 mSCORESWAPPED 51 TIMESDumbbell Goblet Squat is a variation on the more standard Front Squat. Like other squat variations, this compound exercise primarily targets the quadriceps. Goblet squats are beneficial because they require less upper body mobility in order to keep the weight in the proper position compared to using a barbell.
6. Dumbbell Sumo Squat
81 mSCORESWAPPED 43 TIMESA squat exercise performed with dumbbells, in a wide-legged stance to target the legs and glutes.
7. Dumbbell Lunge
97.6 mSCORESWAPPED 41 TIMESDumbbell Lunge is a variation on the more standard Lunge. Similar to other Lunge variations, Dumbbell Lunge is a compound exercise that primarily targets the quads. The exercise itself is the same as a standard lunge except for the added weight from holding dumbbells in each hand. This is a great variation for anyone looking to make their lunges a bit more challenging without adding more complexity to the movement.
8. Single Dumbbell Sumo Squat
86.2 mSCORESWAPPED 38 TIMESSingle Dumbbell Sumo Squat is a variation of the more standard Squat, and more specifically a Sumo Squat and Goblet Squat. Similar to other Squat variations, this compound exercise primarily targets your quads. By keeping the weight in front of your chest, you can further isolate your quadriceps. Planting your feet wider than a standard squat can help with some limitations in mobility.
9. Butt Kick
2 mSCORESWAPPED 33 TIMESButt Kick is a bodyweight plyometric exercise that primarily targets the hamstrings. This exercise involves kicking your heels up toward your glutes in a running or marching motion. It’s a great exercise for improving running form and increasing cardiovascular endurance. Additionally, it can help improve flexibility and strength in the hamstrings, making it a nice addition to warm-ups or cardio intervals.
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10. Dumbbell Thruster
62.6 mSCORESWAPPED 31 TIMESAdapts the traditional Thruster to use dumbbells, offering greater range of motion and requiring more stabilization. This variation targets the legs, shoulders, and core, improving overall strength, balance, and mobility. Suitable for individuals at all fitness levels, the Dumbbell Thruster is perfect for home workouts or when seeking to add variety to full-body training.