Banded Front Squat
How to Do It
Stand on a long band, feet shoulder-width, and rack the band across the front of the shoulders (elbows high). Brace and squat to parallel, torso upright and elbows lifted. Drive up through the whole foot against increasing band tension. Keep the chest tall throughout.
Why It Works
Front-rack positioning enforces an upright torso and quad emphasis, while the band gives accommodating resistance — tension rises toward the top, matching the strength curve and increasing demand where you’re strongest.
Hockey Transfer
Builds quad-dominant strength in an upright posture matching the skating stance, and the band’s top-end overload trains the forceful lockout that mirrors finishing a powerful stride extension.
Coaching Cues
- "Elbows high, chest tall"
- "fight the band at the top"
- "knees out, heels down"
Common Mistakes
Elbows dropping (torso folds); rising onto the toes; cutting depth short
Progression / Regression
heavier band or bottom pause
lighter band or bodyweight goblet squat
Primary Muscles
Energy System
Strength/neural
Put it to work
on the ice.
This exercise is part of a fully periodized 12-week off-ice program — built by a sport scientist who coaches at the national level.
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