Tenglow
Lower body
How to do the banded squat
The banded squat is a squat where you stand on a resistance band and hold the ends at your shoulders, adding load that mainly works the thighs and glutes.
How do you do it?
- Stand on the middle of the band with your feet shoulder-width apart.
- Hold the ends at your shoulders with your elbows pointing forward.
- Sit your hips back and bend your knees.
- Lower to a depth you can control, with your chest up.
- Press through your feet and stand tall.
Breathing: Breathe in on the way down, and breathe out as you stand.
What are the common mistakes?
- Letting the band pull your hands down so your posture collapses. Keep your elbows up and chest tall.
- Standing on the band loosely so it slips. Plant both feet firmly and check the band before you start.
How can I make it easier or harder?
Easier
Lighter band
Harder
Pause at the bottom for two seconds
How does it work in Tenglow?
You need a resistance band for this main-block move. The timer runs 30 to 45 seconds of work and 10 to 30 seconds of rest, and the app shows an easier and a harder option.
Check the band for nicks before each use, and stop if it feels like it might snap or slip. This is general fitness information, not medical advice.
Questions about the banded squat
Does the band make a squat harder?
Yes. The band adds resistance that grows as you stand, so the top of the squat feels harder than the bottom. A lighter band is the easier option, while a stronger band adds challenge. Choose one that lets you keep clean form.
Where do I hold the band?
Hold the ends of the band at your shoulders, with your hands near your collarbones and your elbows pointing forward. The middle sits under your feet. Keep your elbows steady so the band stays in place as you squat.
Related exercises
Photos: Free Exercise DB, public domain (The Unlicense).