SHIFT Fit
Band squat
Band squat: written movement steps, equipment and example doses. General information to help you choose an appropriate starting point.
How to do it
- Stand holding band ends near shoulders.
- Squat then stand against band tension. Keep band beneath both feet.
- 2 sets × 5 reps; 75s rest between sets. Use light resistance or an easy supported setup. Practise the same controlled path on every repetition. Finish with at least 2 comfortable repetitions in reserve. Keep band beneath both feet. Count one complete outward-and-return movement as one repetition; for alternating limbs, each individual limb action counts once.
Equipment
- resistance band
Example variations
The written steps above use one library example. These other doses are separate options, not instructions to complete every variation or progress automatically.
| Level | Example dose | Equipment |
|---|---|---|
| intermediate | 2 sets × 5 reps; 75s rest between sets. | resistance band |
| intermediate | 2 sets × 8 reps; 75s rest between sets. | resistance band |
| intermediate | 3 sets × 8 reps; 90s rest between sets. | resistance band |
| intermediate | 2 sets × 12 reps; 90s rest between sets. | resistance band |
| intermediate | 2 sets × 6 reps; 90s rest between sets. | resistance band |
| intermediate | 1 set × 8 reps. | resistance band |
Safety and comfort
- Stop for pain, dizziness or unusual breathlessness; do not force range or train to failure. Reduce range if the knee position is uncomfortable; do not force painful loading.
- Heels lifting; knees collapsing inward; dropping onto the seat or forcing extra depth. Exercise check: Keep band beneath both feet.
General movement information, not an individual exercise prescription. Independent trainer or clinical review is not claimed. Use appropriate support and seek individual advice for an injury or restriction.