How to Do Resistance Band Front Squat at Home? Muscles Worked & Proper Form Guide

Resistance Band Front Squat is a powerful lower body exercise that you can do at home using only a Pilates or flat resistance band. It mimics the front-loaded squat form and effectively targets your quads, glutes, and core—without needing any weights.

How to Perform the Resistance Band Front Squat:

• Place the resistance band on the floor and step on both ends with your feet shoulder-width apart.
• Grab the middle section of the band with both hands and lift it up to shoulder height, elbows pointing forward.
• Keep your chest up, core engaged, and spine neutral.
• Lower your body into a squat by bending your knees and pushing your hips back.
• Ensure your knees stay aligned with your toes and heels remain flat on the ground.
• Go as low as your mobility allows (ideally thighs parallel to the floor), then press through your heels to return to standing.

Muscles Worked:

• Quadriceps: Main drivers for knee extension.
• Gluteus Maximus: Helps extend hips during upward motion.
• Hamstrings: Provide hip stability and assist in squatting depth.
• Core: Supports your posture and maintains balance.
• Upper Back & Shoulders: Work isometrically to hold the band in front rack position.

This banded front squat is perfect for home training, especially if you’re looking to build strength, improve posture, and activate your glutes without gym equipment. You can easily scale intensity by adjusting band thickness or hand position.