Bodyweight Squats with Band (How To, Benefits, Alternatives)

Bodyweight Squats with a Band add resistance to the standard squat by engaging the glutes and outer hips more actively. Placing a resistance band just above the knees forces you to push outward during the squat, which strengthens the glute medius and helps reinforce proper knee tracking.

It’s a great way to add intensity, improve squat mechanics, and wake up the glutes.

Primary Muscles Worked: Quadriceps, Glutes
Secondary Muscles Worked: Hamstrings, Gluteus Medius, Core
Equipment Needed: Resistance band (loop-style)

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How To Do Bodyweight Squats with Band

Step-by-Step Instructions

1. Set-Up:
   • Place a loop resistance band just above your knees.
   • Stand with feet shoulder-width apart, toes slightly turned out.
   • Engage your core and keep your chest up with hands in front for balance.
2. Execution:
   • Push your hips back and bend your knees to lower into a squat.
   • As you squat, actively press your knees outward against the band to maintain tension.
   • Go down until your thighs are at least parallel to the floor or as low as your mobility allows.
   • Drive through your heels to return to standing, keeping the band under tension throughout.
3. Tips for Proper Form:
   • Keep your knees tracking in line with your toes—don’t let them cave inward.
   • Maintain core engagement and a neutral spine throughout the movement.
   • Control both the descent and ascent—don’t rush or bounce.

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Key Benefits

• Increases glute activation, especially in the glute medius.
• Improves knee tracking and squat mechanics.
• Adds resistance and challenge without needing weights.

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Modifications and Variations

• Easier Option: Use a lighter band or remove it until proper squat form is mastered.
• Harder Option:
  • Use a heavier resistance band.
  • Add a pause at the bottom or slow tempo (e.g., 3 seconds down).
  • Combine with a glute bridge or lunge series for a full banded lower-body circuit.

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Common Mistakes

• Letting Knees Cave In: Focus on driving knees outward to stay engaged.
• Band Riding Up: Make sure the band sits above the knees and stays in place.
• Losing Tension at the Top: Don’t let your knees completely relax—maintain outward pressure.

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Reps and Sets Recommendations

• For Activation/Warm-Up: 2–3 sets of 10–15 reps with light band tension.
• For Strength & Control: 3–4 sets of 12–20 reps with a moderate band and full range.
• In Circuits: 30–45 seconds of continuous reps focused on tension and control.

Bodyweight Squats with Band Alternatives

Don’t have any resistance bands? Here are a couple of alternatives that you can use to replace Banded Bodyweight Squats.

Bodyweight Squats (no band)

For the two alternatives here, we’re going to superset Bodyweight Squats (with no band) with another exercise that is more of a glute activation movement.

So, bodyweight squats supersetted with…

Lateral Leg Raises

A great glute activator that doesn’t require any equipment is lateral leg raises.

Simply lay on your side, top leg straight, toe dorsiflexed and pointed slightly down. Lift the leg up and lower back down under control.

Bird Dogs

For Bird Dogs, start on your hands and knees. (Table Top Position in yoga)

Extend your right arm straight out in front and lift the left leg straight up behind, squeezing the glute at the top.

Alternate back and forth, lifting the opposite arm and opposite leg at the same time each rep.

Using either Lateral Leg Raises or Bird Dogs in combination with regular bodyweight squats is the best alternative to doing Bodyweight Squats with a band.

More Links and Info

This guide is just one of dozens that we have in our Exercise Library. If you’d like to see more mobility and activation-type exercises, make sure to check out the Warm-up Section.

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