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Reverse Band Power Squat

Performed in the reverse (supinated) grip variation, this variation primarily targets your Quadriceps, with support from Adductors, Calves, Glutes, Hamstrings, Lower Back. It requires barbell and is best suited to expert lifters.

Expert level · Equipment: Barbell · Compound · Push

Primary muscles: Quadriceps Secondary muscles: Adductors, Calves, Glutes, Hamstrings, Lower Back

How to perform Reverse Band Power Squat

  1. Step 1. Begin in a power rack with the pins and bar set at the appropriate height. After loading the bar, attach bands to the top of the rack, using either pegs or the frame itself. Attach the other end of the bands to the bar.
  2. Step 2. Begin by stepping under the bar and placing it across the back of the shoulders. Squeeze your shoulder blades together and rotate your elbows forward, attempting to bend the bar across your shoulders. Remove the bar from the rack, creating a tight arch in your lower back, and step back into position. Place your feet wide for more emphasis on the back, glutes, adductors, and hamstrings.
  3. Step 3. Keep your head facing forward. With your back, shoulders, and core tight, push your knees and butt out and you begin your descent. Sit back with your hips as much as possible. Ideally, your shins should be perpendicular to the ground. Lower bar position necessitates a greater torso lean to keep the bar over the heels. Continue until you break parallel, which is defined as the crease of the hip being in line with the top of the knee.
  4. Step 4. Keeping the weight on your heels and pushing your feet and knees out, drive upward as you lead the movement with your head. Continue upward, maintaining tightness head to toe, until you have returned to the starting position.

Frequently asked questions

What is the primary benefit of using reverse bands for squats?

Reverse bands provide assistance at the bottom of the movement where the lifter is weakest and decrease support as they stand up. This allows for heavier loading at the top to build lockout strength and power.

Which muscle groups are primarily targeted during this exercise?

The reverse band power squat is a quad-dominant movement. While the glutes and lower back contribute to stability, the mechanical tension is focused on the quadriceps throughout the range of motion.

What is a common mistake when setting up the bands?

A frequent error is using bands that are too thick, which can cause the barbell to become unstable or float at the bottom. Ensure the bands maintain slight tension even at the top of the lift.

How should a beginner approach this advanced squat variation?

Beginners should master the standard barbell back squat before adding bands. Once proficient, start with light tension to learn how the resistance curve changes the balance requirements of the lift.

How should I program reverse band power squats for strength?

Perform 3 to 5 sets of 3 to 6 reps to focus on explosive power and maximal strength. This variation is typically used as a primary lift or a heavy accessory on lower body days.

Sample sets & reps for Reverse Band Power Squat

  • Strength: 4-5 sets × 3-5 reps, 2-3 min rest. 80-90% 1RM, RPE 8-9.
  • Hypertrophy: 3-4 sets × 6-10 reps, 90s-2 min rest. 70-80% 1RM, RPE 7-8.
  • Power / explosiveness: 5-6 sets × 2-3 reps, 2-3 min rest. 60-75% 1RM, max bar speed.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Quadriceps exercises

  • All Fours Quad Stretch — stretch
  • Alternate Leg Diagonal Bound — other
  • Backward Drag — other
  • Bear Crawl Sled Drags — sled
  • Bench Jump — bodyweight

See all Quadriceps exercises →

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