Banded front squat: how to do it and what it works

Squat with a band that lets you practice the knee-dominant pattern at home.

Image: start and end of the movement.

How to do it

Squat with elastic resistance held in front of the body to train the quads, glutes and trunk control.

Form. Stand on the band evenly, keep your chest high and descend to a stable range before pushing the floor away.

Common mistake. Losing the arch of the foot, letting the knees cave in, pulling the band with the arms, or rounding the back.

Quadriceps · Resistance band

The muscles listed are an editorial reference, not a measurement. Adjust the range and the load to what feels comfortable.

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