Band Squat

Glute MediusResistance Band

Band squats target your gluteus medius to build glute strength and improve pelvic stability. Use this move as a warm-up activator or as part of your main workout.

How to do it

1Place the resistance band just above your knees, ensuring it lies flat against your skin.

2Stand tall, feet shoulder-width apart or slightly wider, toes turned out. Push your knees out slightly to put tension on the band. Chest up, shoulders back.

3Sit back slowly into your hips like sitting in a chair, pushing your knees outward against the band.

4Squat down until your thighs are parallel to the floor or slightly below, keeping tension on the band and knees tracking over toes.

5Drive through your heels to explode back up, squeezing your glutes hard at the top while maintaining band tension.

Common mistakes

Knees caving inward: this takes tension off your side glutes. Actively press your knees outward against the band.

Leaning too far forward: keep your chest lifted and spine neutral. Hinge at the hips rather than collapsing forward.

Shallow squat depth: squat to at least parallel to fully engage your glutes.

Losing band tension: keep constant outwards pressure on the band throughout the entire rep.

Breathing

Inhale smoothly as you lower down, then exhale forcefully as you drive up and squeeze your glutes.

Make it harder or easier

To make it easier: use a lighter band or reduce your squat depth, focusing purely on form and feeling the muscle work.

To make it harder: use a heavier band, increase reps, or hold a 2-second pause at the bottom of the squat.

Try a slightly wider stance to put extra emphasis on your outer thighs and glute medius.

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.