How to do a Loop Band Squat to Shoulder Press
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Loop Band Squat to Shoulder Press
Target muscles worked
Instructions for Proper Form
Combining 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.
- 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.
- Grip the band and bring your hands to your shoulders, keeping the band behind your shoulders. Brace your core and descend by bending the knees and bringing the hips slightly back, your knees should track slightly outward over the second toes.
- 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.
- While approaching the upright position, extend your arms and push the band overhead.
- Slowly lower your hands back to the starting position and repeat the entire movement.
Alternatives & Variations to Loop Band Squat to Shoulder Press
1. Air Squats
92.1 mSCORESWAPPED 60 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. Loop Band Front Squat
71.5 mSCORESWAPPED 39 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.
3. Dumbbell Squat To Shoulder Press
98.1 mSCORESWAPPED 33 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. 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.
5. Handle Band Squat
54.4 mSCORESWAPPED 27 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.
6. Side Lunge
79.4 mSCORESWAPPED 27 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).
7. Butt Kick
2 mSCORESWAPPED 26 TIMESButt Kick is a bodyweight plyometric exercise that primarily targets the hamstrings. This exercise involves kicking your heels up toward your glutes in a running or marching motion. It’s a great exercise for improving running form and increasing cardiovascular endurance. Additionally, it can help improve flexibility and strength in the hamstrings, making it a nice addition to warm-ups or cardio intervals.
8. Loop Band Back Squat
69.7 mSCORESWAPPED 25 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.
9. Mini Loop Band Alternating Leg Raises
54.3 mSCORESWAPPED 18 TIMESFocusing on the core and lower abdominals, alternating leg raises with a mini loop band offer a challenging isolation exercise. The resistance band increases the difficulty, enhancing muscle engagement and promoting stronger, more defined abdominal muscles compared to standard leg raises.
10. Mini Loop Band Squat
34.1 mSCORESWAPPED 18 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.