Videos
Instructions
- Stand with feet shoulder-width apart, holding the resistance band overhead with both hands.
- Engage your core and maintain tension on the band as you prepare to squat.
- Lower your body into a squat by bending at the hips and knees, keeping the band overhead and arms extended.
- Descend until your thighs are at least parallel to the floor or to a comfortable depth.
- Drive through your heels to return to the starting position, maintaining arm position overhead throughout.
Technical Tips
- Keep your arms fully extended and aligned with your ears.
- Maintain a neutral spine throughout the movement.
- Do not let your knees collapse inward during the squat.
- Keep the resistance band taut at all times.
Breathing Tips
- Inhale as you lower into the squat.
- Exhale forcefully as you push back up to standing.
Medical restrictions
- Shoulder impingement or instability
- Lower back pain or disc issues
- Knee injuries or instability
- Balance disorders or vertigo
The Band Overhead Squat is a compound lower body exercise that incorporates shoulder mobility and core stabilization by adding overhead resistance using an elastic band. This movement is particularly effective for enhancing total-body coordination, postural control, and functional strength. By keeping the arms extended overhead against the band’s resistance, the exercise demands high engagement from the shoulders, upper back, and core, while simultaneously targeting the legs and glutes through the squat motion. It is often used in functional training programs, athletic conditioning, and rehabilitation settings where bodyweight control and mobility are priorities. This exercise is suitable for intermediate-level individuals looking to improve their squat depth, shoulder flexibility, and trunk stability. Additionally, it helps reinforce proper squat mechanics and can serve as a mobility drill or warm-up for loaded squats.
What muscles do I work with the band overhead squat?
The band overhead squat primarily works the quadriceps, glutes, and shoulders, while also engaging the core, lower back, and upper back muscles for stabilization.
Is the band overhead squat good for shoulder mobility?
Yes, the band overhead squat is excellent for improving shoulder mobility and flexibility as it requires you to maintain tension and alignment overhead throughout the movement.
Can I do band overhead squats without gym equipment?
Absolutely. All you need is a resistance band and enough space to perform a full squat, making it ideal for home workouts or travel training.
Is the band overhead squat suitable for beginners?
It is more suitable for intermediate users, but beginners can start with bodyweight overhead squats and progress to using the band as shoulder mobility and balance improve.
How do I keep the band tight during the overhead squat?
To maintain tension, grip the band at shoulder-width or slightly wider, keep your arms fully extended, and actively pull outward as you perform the squat.