Banded Front Squat

Front squat with a band under the feet and the ends held at the shoulders.

• Compound
• banda
• Advanced

How to do it

• Stand on the band and hold the ends at shoulder height with the elbows forward
• Keep the elbows high and the load in front, with the torso as upright as possible
• Lower under control and push the floor away with the whole foot

Sets, reps and tempo

Ranges: 4–8 reps · 1–3 RIR

Tempo: 2–3 s eccentric, torso braced; drive up without letting your elbows drop

Common mistakes

• Dropping the elbows and losing the load forward
• Letting the band pull the elbows down

Muscles worked

Primary

• Quads

Secondary

• Glutes
• Core / abs
• Erectors / lower back

Alternatives

• Front Squat
• Barbell Back Squat
• Hack Squat (machine)
• Leg Press