VARIATIONS
Banded Goblet Squat
A front-loaded squat that adds band tension to build the quadriceps and glutes while reinforcing knee tracking. The band resists as you stand, making the top of the movement the hardest point.
HOW TO DO IT
- Stand on the middle of a long loop band with feet shoulder-width apart.
- Pull the top of the band to chest height and hold it close like a goblet.
- Brace your core and keep your spine neutral.
- Squat down until your thighs are at least parallel to the floor.
- Drive through your feet to stand tall and squeeze your glutes.
COMMON MISTAKES
- Letting knees cave inward during the squat.
- Lifting heels off the floor at the bottom.
- Rounding the lower back under band tension.
- Using a band that is too short or too heavy to control.
TIPS
- Keep your knees pushed out in line with your toes throughout.
- Keep your chest up and torso as upright as possible.
- Push through your whole foot, not just your toes.
- Control the descent; don't drop into the bottom.
SAFETY
- Inspect the band for tears or weak spots before each use.
- Keep the band securely under both feet to prevent it snapping upward.
DETAILS
- Muscles
- QuadricepsGlutes
- Equipment
- Resistance Band
- Type
- Strength Training
- Difficulty
- Beginner
- Tracked as
- Reps only
TECHNIQUE
- Load position
- Goblet (at the chest)
- Load type
- Banded (added band tension)
SIMILAR EXERCISES
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