How to do a Handle Band Squat to Press
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About this exercise
- Sets Logged
- 124,346
- Popularity Rank
- 843rd
- Difficulty
- Beginner
- Quads Strength
- 67 mSCORE 120th
- Equipment Required
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.
Common Form Mistakes
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.
Sets & Reps Calculator
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Alternatives & Variations to Handle Band Squat to Press
1. Air Squats
92.1 mSCORESWAPPED 94 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.
2. Handle Band Squat
54.4 mSCORESWAPPED 79 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.
3. Dumbbell Squat To Shoulder Press
98.1 mSCORESWAPPED 68 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 50 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. Side Lunge
79.4 mSCORESWAPPED 48 TIMESSide Lunge is a variation on the more standard Lunge. Similar to other Lunge variations, this compound exercise primarily targets your quadriceps. By stepping to the side instead of forward or backwards, you can further recruit smaller muscles around your hips like your Adductors (the muscle that brings your legs together).
6. Mountain Climber
74.9 mSCORESWAPPED 42 TIMESMountain Climber is a compound movement that involves holding a high plank or push up position, and alternating bringing your legs forward toward your chest. Holding a high plank position will already recruit your core to keep your back straight. By cycling your legs, you add more instability to the movement, as well as increase the intensity of the exercise itself.
7. Dumbbell Goblet Squat
87.9 mSCORESWAPPED 35 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.
8. Dumbbell Lunge
97.6 mSCORESWAPPED 35 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.
9. Dumbbell Sumo Squat
81 mSCORESWAPPED 33 TIMESA squat exercise performed with dumbbells, in a wide-legged stance to target the legs and glutes.
10. Dumbbell Thruster
62.6 mSCORESWAPPED 32 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.