Barbell Banded Back Squat
Legs ·Barbell ·Intermediate
Muscles worked
Quadriceps
Glutes
How to do Barbell Banded Back Squat
- Loop bands around the bar near the sleeves and anchor them to the bottom of the squat rack.
- Step under the bar, position it on your upper traps, and unrack with feet shoulder-width apart.
- Brace your core hard and squat down with control until your hip crease drops below your knees.
- Drive explosively up through your heels, accelerating against the band tension as you stand.
- Lock out at the top with hips fully extended, then reset your breath and brace before the next rep.
- Complete 3 to 6 reps per set, prioritizing speed and bar control over pure load on the bar.
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