Setup and loading
Bands anchored to the rack.
How to do the banded squat step by step
- Attach bands to the ends of the bar, anchored low.
- Bar on your shoulders.
- Squat down and up against tension that increases at the top.
Form cues
- Explosive drive up
- Flat back
Common mistakes
- Uneven bands
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Sets and reps for your goal
Max Strength
4-5 x 3-6 · rest 2-3 min3-6 sets of 1-6 reps at 80-90% of your max (1RM). Rest 2 to 5 minutes.
Leave 1-3 reps in reserve. If your technique breaks down, lower the weight: strength is built with good reps.
A guide for healthy adults. Adjust the load to your level and see a professional if you have an injury.
Check your form
Film yourself from the side or ask someone to watch, then tick what you get right.
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Sports it suits
Gear for this exercise
- Olympic barbell and platesTo keep progressing on the big lifts with heavy loads.
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Variations and similar exercises
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