FREE Delivery on orders over £5

Banded Squats

Banded squat using short loop booty band and long loop body band

"Squats are my biggest nightmare!" Hayley, 38

Does this sound familiar or, like me, do you love squats?!

Love them or loathe them, Squats are a fundamental strength move that can reap huge benefits for your strength or even weight-loss goals.

A lot of people dread squats because they have bad knees. However squats, as well as other strength training moves, can actually help strengthen and protect joints like knees, by building the muscles surrounding them.

Squats are great for more than just building a peachy behind. They work several joints and muscles at the same time, including your core.

As a strength training move, they can help to burn body fat by boosting your metabolism.

They can even help you perform basic everyday activities, like getting up off the sofa!

You can reap benefits from just body weight squats but adding a resistance band will give you a resistance to push against. Turbo charging your workout!

  • They make your muscles work harder, in less time.
  • Even before you perform the move, you will need to engage your muscles just to keep the band in position.
  • In the case of the Short booty bands, they will help improve your form by preventing your knees from caving inwards.


You may have heard the saying "ass to grass" and while it's great to aim to squat as low as possible, your form is more important than your depth or the number of reps you do.

Doing it right (your 'form') is important as it can maximise effectiveness and avoid injury.

Here are some tips:

  • Keep your back straight, your core engaged and look forward.
  • Sit back into your squat by pushing your bum back.
  • Don't let your back arch.
  • Aim to sink lower until your thighs are parallel to the floor.
  • Keep your knees in line with your feet. Don't let them cave in.
  • Keep your weight on your heels.
  • Squeeze your bum as you stand up.
  • Start with the Light resistance band and gradually increase as you progress.

Remember: Your form is more important than your depth of squat or your number of reps. You can build resistance & reps over time.

Lastly, squats can be performed anywhere and you don't need to set aside a specific time to do them.

Short Loop / Booty Band Squat:

  • Stand up straight with your feet shoulder-width apart. Position the band just above your knees.
  • Bend at your knees and hips, sticking your bum out like you're sitting down into a chair.
  • Squat down as low as you can, without compromising your form.
  • Pause for a moment.
  • Press into your heels and straighten your legs to return to a standing position.

Long Loop / Body Band Squat:

  • Stand on the band with your feet slightly wider than shoulder-width apart.
  • Bring the top of the band up to rest on the front of your shoulders or behind your neck.
  • Lower into a squat, with your chest up and your knees over your toes.
  • Pause for a moment
  • Then push up to the starting position.

Find this and many more moves with your free How To guide which includes both images & descriptions to get you started.

Shop The Slouch Potato resistance bands here

Leave a comment

Please note, comments must be approved before they are published