How to do a Loop Band Back Squat

Authored by Fitbod

About Loop Band Back Squat

Sets Logged
Popularity Rank
Quads Strength
91 mSCORE 31st
Equipment Required
Primary Muscles
Secondary Muscles

Instructions: How To

Loop Band Back Squat is a variation of squats. Like other squats, this compound movement primarily targets the quadriceps. The use of a loop band allows for more resistance than simply body weight, especially at the top of the movement. As you descend into the squat, the tension on the loop band will decrease making this a great variation for anyone with limited mobility in a deep squat position.

  1. Stand with feet shoulder-width apart with toes pointed slightly outward.
  2. Place the band under the midfoot area and pull the loop up over your head so it rests across the back of your shoulders.
  3. Keep your hands on the hips and begin to descend by bending the knees and bringing the hips slightly back, your knees should track slightly outward over the second toes.
  4. Keep the core braced to avoid any rounding of the spine.
  5. Slowly return to the starting position by activating the glutes, extending the knees, and slowly pushing the hips forward until you are in an upright position.

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.

  • Knees Caving In

    Always make sure that your knees are tracking over your toes. Allowing your knees to cave inward places a ton of stress on them, and increases your risk of injury. If you're struggling with your knees caving in, focus on keeping your weight evenly distributed throughout your foot.