Banded Front Squat

Resistance-band variation: resistance increases as the band stretches and allows training with little equipment by adjusting anchor and starting tension.

• Compound
• banda
• Advanced

How to do it

• Check the band and anchor before every set
• Start with enough tension to maintain resistance
• Control the return and do not let the band pull you back

Sets, reps and tempo

Ranges: 4–8 reps · 1–3 RIR (technique relies heavily on the core)

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

Common mistakes

• Using a damaged band or unsafe anchor
• Shortening the range because end-range resistance is too high

Muscles worked

Primary

• Quads

Secondary

• Glutes
• Core / abs
• Erectors / lower back

Alternatives

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