How to Do Banded Squats: A Hinge Health Guide

Split squats. Mini squats. Single-leg squats. Deep squats. Sumo squats. Wall squats. The list of ways to perform squats goes on and on. And for good reason. Squats work many of the large muscle groups in your legs, butt, and core all at the same time, so you can strengthen all of these muscles with a single move (and, of course, all of its variations). Banded squats use a resistance band to add a controlled challenge to both the lowering and rising phases of the squat. This promotes muscle activation to combat pain and stiffness that can crop up after long periods of sitting. 

Whether you’re looking for a movement snack during your workday or an added challenge at the gym, banded squats are an effective way to work on your leg strength and manage pain and stiffness. Here, learn more about how to do them and how to modify them to suit your needs. 

Interested in getting a personalized exercise therapy plan? Learn more about Hinge Health’s digital physical therapy program and see if you’re eligible.

What Are Banded Squats?

Banded squats are a variation of the traditional squat exercise, performed with a resistance band looped around your thighs. The addition of a band introduces extra resistance that activates and strengthens the muscles of your hips, thighs, and glutes more intensely than regular squats.

What Muscles Do Banded Squats Work? 

Here are the key muscle groups worked during banded squats.

• Glutes, including the gluteus maximus, medius, and minimus. The resistance band encourages you to push your knees outward, which activates your glute muscles more intensely than regular squats. This helps in building stronger buttocks and hips.

• Quadriceps. Located at the front of your thigh, your quads help with everything from straightening your knees to sitting down in a chair. The band increases the intensity, further strengthening these muscles.

• Hamstrings. These muscles are on the back of your thigh and work with your glutes to extend your hips during movements such as standing up. 

• Adductors. These are located on your inner thigh and help in stabilizing your legs during squats.

• Core muscles. Your core (particularly your abdominals and lower back) is engaged when you squat to maintain your balance and posture, especially as the band adds an element of instability that your core has to work against.

Benefits of Banded Squats

Whether you’re looking for a new exercise to include in your workout or are trying to improve your muscle and joint health, banded squats have several benefits. 

• Increased muscle strength. Any variety of squat is helpful for building strength. But the addition of a resistance band increases the activation of the gluteal and hip muscles more than traditional squats. 

• Improved joint stability. By forcing your knees to resist the inward pull of the band, banded squats help strengthen the muscles around your knees and hips. This increased muscle support leads to better joint stability, which can help prevent injuries and reduce pain during everyday activities (e.g., walking, hiking, playing pickleball). 

• Better range of motion. Regularly performing banded squats can help improve flexibility and mobility in your hips, knees, and ankles.

• Increased functional fitness. Banded squats mimic real-life movements and activities, making it easier and more comfortable to perform everyday tasks. This includes everything from climbing stairs to running and jumping. 

• Better balance and coordination. Banded squats engage multiple muscle groups simultaneously. This improves your balance and coordination and makes it easier to move around in everyday life. 

Banded Squats: Exercises and Modifications 

The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.

To do a banded squat:

• Place a looped resistance band just above your knees, then stand tall with your feet about hip-width apart. 

• Hinge at your hips, sending them back and down into a squat, until your hips are about parallel with your knees. 

• Be sure to press your knees out into the band, and pull in your abdominals to support you as you move. 

• Stand tall to return to the starting position. 

As you do each rep, you might feel your leg, butt, and hip muscles working. 

Everyone is different, which is why you may need to modify this exercise to meet your needs.

To make banded squats easier:  

•  Perform a quarter squat.  

To make banded squats harder: 

• Perform a deeper squat where your hips go below knee level.  

How Hinge Health Can Help You 

If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program. 

The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app, when and where it works for you.  

Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you. 

See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.

This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.

References

1. Foley, R. C. A., Bulbrook, B. D., Button, D. C., & Holmes, M. W. R. (2017). Effects of a Band Loop on Lower Extremity Muscle Activity and Kinematics During the Barbell Squat. International Journal of Sports Physical Therapy, 12(4), 550–559. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5534145/

2. Palmer, A. (n.d.). Gluteus Medius. Physiopedia. https://www.physio-pedia.com/Gluteus_Medius

3. Slater, L. V., & Hart, J. M. (2017). Muscle Activation Patterns During Different Squat Techniques. Journal of Strength and Conditioning Research, 31(3), 667–676. doi:10.1519/jsc.0000000000001323