Banded knee-pull squat

A compound exercise for the quads, with help from the glutes. Equipment: resistance bands.

Orbit

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WorksQuadsGlutes

Drag to turn the figure. The highlighted muscles are the ones doing the work.

How to do it

Setup: A heavy band anchored low in front, looped behind both knees.
Sit back with the shins vertical
Hold the bottom, then stand

Muscles worked

Banded knee-pull squat: 3D figure mid-rep with the quads highlighted

Quads · main
Glutes

Equipment

Resistance bands

Alternatives

Exercises that train the same main muscles. See all banded knee-pull squat alternatives.

Dumbbell thrusterDumbbells
Front squatBarbell and Squat rack
Hack squatHack squat machine
Heels-raised goblet squatDumbbells
Heels-raised squatNo equipment
Kettlebell thrusterKettlebells

More quads exercises

Trap bar deadliftTrap bar
Back squatBarbell and Squat rack
Box squatBarbell, Squat rack and Plyo box or step
Smith machine squatSmith machine
Leg pressLeg press
Goblet squatDumbbells

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