How to do a Loop Band Front Squat
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About Loop Band Front Squat
Workouts with Loop Band Front Squat
Target muscles worked
Instructions for Proper Form
Loop 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.
- Stand with feet shoulder-width apart with toes pointed slightly outward.
- Place the band under the midfoot area and pull the loop towards your chest and hold the band in a front rack position.
- If you are unable to comfortably hold this position, place the band on your shoulders and cross your arms with elbows high to hold the band in place.
- 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.
- Continue to descend until your thighs are parallel to the ground.
- 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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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 Front Squat
1. Air Squats
92.1 mSCORESWAPPED 79 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 37 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. 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
4. Side Lunge
79.4 mSCORESWAPPED 31 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. Loop Band Back Squat
69.7 mSCORESWAPPED 19 TIMESLoop 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.
- Beginner
- Quads
- Loop Bands
6. Loop Band Sumo Deadlift
48.3 mSCORESWAPPED 19 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
7. Dumbbell Goblet Squat
87.9 mSCORESWAPPED 18 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. Loop Band Squat to Shoulder Press
73.2 mSCORESWAPPED 14 TIMESCombining a squat with a shoulder press, this compound exercise targets the lower body, core, and shoulders in one efficient movement. The loop band increases resistance during the press, intensifying the workout and maximizing muscle engagement. This variation not only builds strength and power but also improves coordination and balance, making it a versatile exercise for full-body conditioning.
- Beginner
- Quads
- Loop Bands
9. Mountain Climber
74.9 mSCORESWAPPED 14 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.
- Beginner
- Quads
10. Dumbbell Walking Lunge
74.3 mSCORESWAPPED 12 TIMESDumbbell Walking Lunge is a variation of the standard Lunge. Like other lunge variations, this compound exercise primarily targets the quads, but also hits the glutes and hamstrings. By holding a dumbbell in each hand, you add resistance which further challenges your lower body. This variation also encourages coordination and dynamic balance as you move.