Looking for some good resistance? Well, you’ve come to the right place! A variation of the OG air squat, a banded squat uses a resistance band of varying tension to amp up the difficulty of the movement.

In a standard air squat, your body weight acts as the resistance. By using a band, you can activate your glutes, quads, and hip abductors by adding intensity to the movement.

Plus, bands are cheap and easy to travel with, so they’re perfect for working out at home or on the go! They’re also a great stepping stone to adding more weight to your squat.

Here’s how you can get the most out of the workout.

You can use a variety of bands, but the most basic banded squat calls for a mini loop band.

With the addition of the band, you should definitely feel these squats in both your quads and your glutes. If you have difficulty with standard squat form, drop the bands and practice your air squat.

If you’re looking for more of a challenge than a standard banded squat presents, try some of these variations.

Banded squat jack

This variation adds a plyometric element to your squats, meaning it’s good for both cardio and strength. Your band should be around your ankles for this movement.

Anchored hinge squat

For this movement, you’ll need a larger loop band, like one of these from TRX. This variation will help you perfect your form and can be used as both a warmup and an exercise.

Resistance band squat with lateral lift

This lateral leg variation adds even more glute activation to your squat movement. Use the mini loop bands here.

Banded split squat

You’ll need a large loop band for this movement. Split squats are great for isolating each leg, making sure both legs are feeling the movement.

Resistance squat with overheard raise

This movement is a great introduction to an overhead squat. It will engage not just your glutes and quads but also your entire upper body and core. Use a large loop band for this.

Banded butterfly squats

This is another great glute variation that plays with the positioning of the squat at the bottom. You’ll need a mini loop band for this one.

Banded squat walk

This movement is great if you want to focus on glute activation and strength but are having difficulty with your squat form. For this, you want to use the mini loop band.

You can either alternate legs or do 1 set on the right before switching to the left.

Banded barbell squat

This is a more advanced movement for those who are already comfortable with barbell squats. If you find that the hardest part of the movement is coming out of your squat from the bottom, this is a perfect variation for you. You’ll need two large bands for this.

Resistance bands are a great way to amp up your at-home workouts or add some variation to your gym routine. Most bands come in a variety of intensities, so you can continue to challenge yourself by moving up from extra light to extra heavy.

If you’re looking to take your squat to the next level, both to build strength and to challenge yourself, banded squats are a really versatile and effective option.