Banded Squat
How to Do It
Stand on a band, feet shoulder-width, holding the other end at shoulder height (or looped over shoulders). Brace and squat to parallel, knees tracking over the toes, then drive up against the band. Keep the chest tall and heels down throughout; the band makes the top hardest.
Why It Works
Provides accommodating resistance that increases as you stand, overloading the lockout where leverage is best, while training the squat pattern and forceful hip/knee extension against rising tension.
Hockey Transfer
Reinforces the squat-to-stand drive that mirrors stride extension, with the band’s top-end overload building the forceful finish of a push-off; a joint-friendly way to train extension power.
Coaching Cues
- "Knees out, heels down"
- "explode against the band"
- "tall chest"
Common Mistakes
Knees caving; heels lifting; letting the band yank you down (losing control)
Progression / Regression
heavier band or faster concentric
lighter band or bodyweight 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.
← Back to Exercise Library