How to do a Handle Band Squat to Press

Authored by Fitbod

About Handle Band Squat to Press

Sets Logged
115,846
Popularity Rank
793rd
Difficulty
Beginner
Quads Strength
69 mSCORE 113th
Equipment Required
Primary Muscles
Secondary Muscles

Instructions: How To

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.

  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 then press the handles overhead until your arms are extended with the handles directly over top of your shoulders.
  4. Lower the handles back to shoulder height and repeat.

Common 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: 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
    8
    reps
    1 Set Max
    9
    reps
  • intermediate
    4
    sets
    8
    reps
    10
    reps
  • advanced
    4
    sets
    9
    reps
    11
    reps

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