Banded Front Squat

Quads, Glutes, Hamstrings, CoreResistance Band

This exercise builds lower-body power with an emphasis on the quads. Holding the band across your chest forces your core and back to work hard to keep your torso vertical. Elastic resistance increases smoothly as you stand, keeping joint stress low.

How to do it

1Stand on the band with feet shoulder-width apart, and loop the top across the front of your shoulders.

2Keep your elbows high and pointed forward to lock the band securely against your chest.

3Initiate the squat by sitting your hips back and bending your knees as if sitting into a low chair.

4Squat to parallel or slightly below while keeping your back flat and chest up.

5Drive through your mid-foot to stand back up, fully extending your hips and knees at the top.

Common mistakes

Letting your knees cave inward during the squat, putting dangerous lateral stress on the knee joints.

Rounding your back and dropping your elbows, causing the band to slip and shifting load to your lower back.

Lifting your heels off the floor, shifting your weight forward onto your knee ligaments.

Breathing

Take a deep breath as you sink into the squat, and exhale as you drive back up.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.