Resistance Band Half Squat (Neutral Grip)
A partial-range squat with band resistance and the handles held close together in front of the body, palms facing each other. It loads the lower body while requiring stable trunk and upper-body positioning.
- Body part
- Glutes: all exercises
- Movement
- Squat: all exercises
- Equipment
- Resistance Band: all exercises
What it trains
- Biceps FemorisPrimary85%
- Gluteus MaximusPrimary85%
- Rectus FemorisPrimary85%
- Vastus MedialisPrimary85%
- Vastus LateralisPrimary85%
- Upper AbsStabilizer25%
How to perform
Stand on the resistance band and hold both handles in front of the torso with a neutral grip.
Lower into a controlled squat while keeping the chest and trunk stable.
Press through the feet to return to standing and maintain control of the band.
Tips
Keep the hands close enough to the body that the shoulders remain comfortable.
Brace the abdomen before each descent.
Common mistakes
Pulling the band with the arms instead of controlling the squat through the legs.
Losing balance by letting the band handles drift too far forward.
Related exercises
Variations · 1
Resistance Band Squat (Lateral Handle Hold)
Different band-handle position: front neutral-grip hold versus lateral hold.
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