5 Best Band Squat Alternatives for Glute Development

The Band Squat is done standing with a band.

Original Exercise: Band Squat

Band SquatPlay demonstration
Primary muscle
Glutes
Equipment
Band
Difficulty
Intermediate
Type
Compound

Secondary muscles: Quadriceps, Hamstrings, Calves

How to perform Band Squat
  1. Stand with your feet shoulder-width apart, with the band placed just above your knees.
  2. Keeping your chest up and core engaged, push your hips back and bend your knees to lower into a squat position.
  3. Make sure your knees are tracking over your toes and your weight is in your heels.
  4. Pause for a moment at the bottom, then push through your heels to return to the starting position.
  5. Repeat for the desired number of repetitions.
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Band Squat FAQ

What muscles does Band Squat work?

Band Squats primarily target the gluteus maximus and gluteus medius while also engaging the quadriceps and hamstrings. The band increases lateral tension, boosting hip abductor and external rotator activation to resist knee valgus; brace your core and push knees out to feel the effect.

What is the best bodyweight alternative to Band Squat?

The Bulgarian split squat is the top bodyweight alternative: it creates unilateral load and forces the glute to drive hip extension. Keep your torso upright, press the front heel into the floor, and drive up through the glute to maximize recruitment.

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