Why Perform Barbell Squats with Resistance Bands in your home gym

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Written By Samarjit Sinha

Working out for 10 years | Has a home gym | CPD (UK) Certificate holder in Fitness

Benefits of Barbell Squats with Resistance Bands in your home gym

A barbell squat with resistance bands is an effective exercise for beginners.

Adding resistance bands to squats adds a different type of resistance.

Now you will be able to feel some additional resistance when you are going up. This can help your leg muscles gain more strength.


While the weight plates might feel like pushing you down, the bands will make you feel like something is pulling you down.

You will feel both of them differently.

Your top reason for using resistance bands with heavy squats should be to increase the workout intensity.

Also, you can try loop bands with your BB squat, which is often seen as increasing your strength and enhancing muscle activity.

Barbell Squats with Resistance Bands

What are the benefits of doing squat with resistance band?

There are many benefits of using resistance bands with squats, but overdoing it might make more harm than good.

Resistance bands add variety to the squat exercise, allowing for different levels of difficulty and muscle building

barbell squat with bands
IMG Source: performancehealthacademy.com

The use of resistance bands for barbell squats can provide a number of benefits.

Resistance bands help activate the glutes, quads, and hip abductors, and they are also a great way to add variety to your routine.

I do like it when the upper motion of the squat gets tense and puts more strain on the quads.

I often use them but do not count their weight. Like If I say I am doing 60 kg squats.

Even if it is 60kg+bands, I would not say it.

Meaning I am lifting slightly more than I am advertising and I feel it helps me progress to the next Weight plates faster.

[BB squat benefits]

Resistance bands can increase the intensity of the squat, Improve Power Production with Continued Resistance

Using resistance bands for barbell squats can be beneficial because they allow for more resistance at the top of the squat, which helps with power development.

This 2006 study confirms that using resistance bands with back squats significantly improves peak force and peak power production in athletes.

They also provide consistent tension throughout the entire movement.

If you do slow squats, then you will certainly put more pressure on your squats with this slow range of Motion.

This helps to maintain proper form and puts more emphasis on the eccentric phase, which is important for muscle growth and strength development.

[BB squat alternatives]

Resistance bands are low-profile and inexpensive, making them a great option for any budget

Resistance bands are easy attachments to your barbell to make it a good option for increasing tension for your workouts.

And they do not take up much space at all. Resistance bands can be easily stored, set up, and taken down, making them ideal for home gyms.

However, for actual mass strength and growth, you have to add more weight plates to the bar.

[Goblet squat vs Barbell Squat]

Makes Your BB Squat Hit Your Leg Differently
IMG source: YT

Makes Your BB Squat Hit Your Leg Differently

Using resistance bands for barbell squats offers a variety of benefits.

The additional pulling force while pushing up the weight, does some work on your legs for sure.

This increased difficulty also helps to target specific muscles and promote lean muscle growth, as well as improving overall balance and stability during the squat.

[Can you build muscle with resistance bands?]

A different way to train
This 2020 year study says using resistance bands often trains your glutes more, thus many athletes Who want to focus on the glutes, use loop bands.

Also, this 2017 study confirms that using a loop with a barbell squat increases strength than without it.

What are some variations of the barbell squat with resistance bands?

1. Banded squats

Adding resistance bands to the barbell squat can provide a number of benefits.

As per researches using loop bands with barbell squats, over time you gain more strength.

Not only does it increase the difficulty of the exercise, but it also helps to engage more of the strengthened stabilizer muscles, and helps knee stability.

With gradually increasing difficulty as strength builds up over time, banded squats can be an effective Way to progress intensity levels in a home gym setting.

[Top squat racks]

2. Banded back squats

Banded back squats are a good variation of the barbell squat due to the additional core engagement and neutral spine required.

And this 6 week study says that squats with elastic bands improved vertical jump and muscular endurance in children.

Thus, I think I can say with some months of training you will surely jump-touch the moon. Well, not really, but you can at least get better at jumping over that angry street dog charging at you easily.

[Can resistance bands make you strong?]

3. Banded front squats

Banded front squats are a good variation of the barbell squat because they offer more emphasis on the quads and reduce stress on the hamstrings while allowing for proper form.

When performing a front squat, users should keep their elbows up and sit down into the squat until they reach parallel or lower before pressing up through their heels.

The bands provide additional resistance while pushing up. It maintains a constant tension throughout the movement.

[Are bands safe?]

4. Banded Zercher squats

Banded Zercher squats are a variation of the barbell squat that utilizes resistance bands.

The bands are placed in the crooks of the elbows and provide an extra level of difficulty, which makes this exercise great for increasing intensity.

This variation increases stress on the quads and helps with variations of the barbell squat, including front squats, back squats, and hack squats.

The banded zercher squat is also beneficial for quadriceps development and building strength in the lowest Position of a squat.

[Straight bar vs hex bar deadlift]

5. Banded overhead squats

Banded overhead squats allow a greater range of motion.

Additionally, the banded overhead squat requires proper squatting technique and screens for mobility issues, working many muscles in the body including quads, glutes, hamstrings, calves and shoulders.

You might want to start with a light, long pull-up band with this overhead version. You need to fully extend your arm over your head while you squat down.

Another tough thing to do will be BB thrusters.

6. Banded split squats/Banded Bulgarian split squats

Banded split squats are a unilateral exercise and muscles targeted during this exercise are the glutes and quads while also activating core muscles such as the obliques.

Performing banded split squats with resistance bands in a home gym can be beneficial for targeting these muscle groups without having access to heavier weights like traditional barbells provide.

You can step on one end of the resistance band, and grab the other end for resistance. Some use loop bands as well.

Some physio would use a thin long loop band around their thighs and attach it to a pole/power rack leg etc.

Each targets the muscles slightly differently.

BODYLEAN Power Squat Rack 2.5 Square Pipe PR-01

Are there any risks when performing a barbell squat with resistance bands?

1. Incorrect form can lead to injury

Performing a barbell squat with resistance bands comes with certain risks. Poor form and technique can result in lower back and knee injury.

Incorrect form can lead to injury
IMG Source: bmjopensem.bmj.com

This 2020 study tells people to not do squats with resistance bands since it is more likely to increase the chance of knee injury.

2. Improperly fixed or incorrectly sized resistance bands can hurt you

incorrectly sized resistance bands can hurt you
IMG Source: Stroops.com

If the band slips, it will hurt you. It can make you drop the bar to the floor. Hit your body as well.

To reduce these risks, it is recommended that the anchor point be situated close to the J-hooks on the barbell and lighter band resistance should be used until one gets accustomed to performing barbell squats with resistance bands in their home gym.

You might want to use fabric resistance bands to prevent them slipping up as well.

3. The bands will never replace weights

bands will never replace weightsBands will not replace the resistance and the way you can work out with free weights.

In this blog, we have only discussed the effects of adding bands with the traditional squat variations.

banded squat jump
IMG Source: Pat.fit

Thus, you will be buying weights and resistance bands—increasing your overall gym cost.

If you are not in the minute benefits of increasing your peak power and vertical jumps – then just stick with the free weights.

You will get those benefits – maybe just a little slower. So slow that you might not even notice the time difference at all.

4. The bands can make your bar unstable

The bands can make your barbell unstable and that can cause you to fall. But this is where your stabilizer muscles come in.

Thus, if you feel wobbly after using bands, you should consider working out without it.

Or use a lighter weight to get accommodated with the resistance band. You might also want to try a lightweight resistance band to begin working out as well.

How to perform a barbell squat with resistance bands?

Banded Squat With Long Looped Resistance Band

A person can perform a barbell squat with resistance bands by securing a long looped resistance band across the back and shoulders before lowering into the squat.

It is important to keep the torso upright while performing the squat and ensure that the chosen resistance band does not compromise good form.

The good form includes avoiding hunching forward, rounding the back, or coming up onto toes during movement.

To complete this exercise, start by pushing from heels, standing back up and returning to starting position.

squat with mini band

IMG source: topfitnesshome.com

Banded Squat With Glute Band (Mini Resistance Band)

The band should be secured just above their knees then they should lower themselves until their thighs are parallel to the floor while pushing from their heels.

Finally, they can stand back up and return to the starting position.

What Type of Resistance Bands Should You Use for Squats?

Long and short loop bands are the most preferred for doing squats with bands.

1. Select resistance level

When choosing resistance bands for squats, it is essential to consider the resistance level in order to maximize the effectiveness of the exercise.

This can help increase squat strength and improve performance.

It is recommended, however, that heavy resistance training with bands should not be used too frequently in order to avoid taxing the CNS.

Depending on one’s goals and current level of fatigue, banded training should typically be used for 1-3 months at a time. Much of the research conducted was for around 6 weeks, as far as I can see.

2. Consider what kind of squat you’re doing.

It is important to consider what kind of squat you’re doing when choosing resistance bands.

You will need long resistance bands for doing overhead squats and you will need small loop bands to do banded squats.

3. Consider the material.

When doing squats, it is important to consider the material of the resistance bands as this can have a significant impact on the effectiveness of the exercise.

Resistance bands with a fabric outer layer is a good option for most of us.

The small fabric loop bands should work the best in this case.

And here we are!

Resistance band squats are a great option if you’re looking to do something different in your home gym.

Doing barbell squats with resistance bands instead of a barbell can be challenging.

Resistance bands are inexpensive and versatile, and if you’re looking to add some variety to your Home gym routine, barbell squats with resistance bands can be a valuable addition to your workout regimen.

But never overdo it—as it will, might cause harm to your knees.

About The Skinny Author

Author HomeGymindia.in

Working Out for 10 years | Owns a home gym |Certificate course done on Improving Aerobic Fitness, Diet | CPD (UK) Accredited Certification on Fitness

Yo Friends, this is Samarjit! A skinny guy who is building his tiny home gym.

I have successfully gained 10 kgs in 10 months going to commercial gyms. And I have been working out on and off for about 10+ years now.

I have gone swimming, done martial arts, Olympic lifts and body-building-type workouts!

I canceled the gym subscription as I was more into making my home gym for workouts. And getting ready, then getting my cycle and ride to the commercial gym seemed a drag after 10 hours in the office.

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I had to research a lot to build my home gym and decided to share effective, budget-friendly home gym machines, and nutrition to buy as per your goals here in homegymindia.in

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