How to do a Loop Band Back Squat
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About Loop Band Back Squat
Workouts with Loop Band Back Squat
Target muscles worked
Instructions for Proper Form
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.
- Stand with feet shoulder-width apart with toes pointed slightly outward.
- Place the band under the midfoot area and pull the loop up over your head so it rests across the back of your shoulders.
- 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.
- Keep the core braced to avoid any rounding of the spine.
- 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.
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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.
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.
Alternative Exercises to Loop Band Back Squat
1. Air Squats
92.1 mSCORESWAPPED 122 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
- Quads
2. Dumbbell Squat
94.1 mSCORESWAPPED 52 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.
3. Dumbbell Goblet Squat
87.9 mSCORESWAPPED 49 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.
4. Side Lunge
79.4 mSCORESWAPPED 39 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).
- Beginner
- Quads
5. Hack Squat
90.1 mSCORESWAPPED 34 TIMESHack Squat is a variation of squats that utilizes a specific machine to add resistance. Like other squat variations, this exercise primarily targets your quads. The use of a machine can assist you by redistricting your range of motion more than with the use of free weights, as well as adds more stability to the movement.
- Beginner
- Quads
- Hack Squat Machine
6. Loop Band Front Squat
71.5 mSCORESWAPPED 34 TIMESLoop Band Front Squat is a variation on the more standard Front Squat. Like other Squat variations, this compound exercise primarily targets the quadriceps. The use of a loop band allows you to add more resistance to this exercise, especially at the top of the movement. This is a great exercise for anyone with mobility limitations, and struggles to keep good form at the bottom of their squats.
- Beginner
- Quads
- Loop Bands
7. Mini Loop Band Squat
34.1 mSCORESWAPPED 34 TIMESMini Loop Band Squat is a bodyweight variation of Squats. Like other Squat variations, this is a compound exercise that primarily targets the quadriceps. By placing a mini loop band around both legs, just above the knee, you’re forced to recruit additional smaller muscles to help keep your knees from collapsing inwards. This can be a great exercise for working towards heavier squat variations, or as a way to fine tune your form.
- Beginner
- Quads
- Mini Loop Bands
8. Handle Band Squat
54.4 mSCORESWAPPED 31 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
- Quads
- Handle Bands
9. Loop Band Sumo Deadlift
48.3 mSCORESWAPPED 29 TIMESIncorporating the wide stance of the sumo deadlift, this variation uses a loop band to provide resistance, targeting the glutes, hamstrings, and inner thighs. It's an effective lower body exercise that also engages the lower back and core, improving posture, strength, and flexibility. The loop band allows for a controlled lift, reducing strain on the spine compared to traditional weights.
- Beginner
- Quads
- Loop Bands
10. Back Squat
99.3 mSCORESWAPPED 27 TIMESBack Squat is one of the three Powerlifting movements, and one of the most common lower body exercises. It’s a great compound exercise that can help build strength and muscle mass in your leg, especially your quadriceps. It’s a staple in most fitness programs, and is often used as a metric for tracking lower body strength in general.