Reformer exercise · Beginner

Squat with Band

Squat with Band is a beginner-level reformer exercise with Short box and Resistance band that mainly works the glutes, legs and hips. Spring setting: 2× medium. Below you'll find the starting position, the flow in 2 steps and the cues to teach it in class.

Spring Setting and Key Facts

Springs
2× medium
Reps
8–10 reps per variation
Level
Beginner
Equipment
Reformer, Short box, Resistance band
Body area
Glutes, Legs, Hips
Muscles
Glutes, Quadriceps, Hip abductors
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Starting Position

Heels against the box, facing the footbar, the resistance band above the knees, hands on your hips.

Step-by-Step Flow

  1. Squat.
  2. Hold the squat and press the knees out against the band.

Cues for Teaching

  • The weight stays in the heels.
  • The squat comes from the hip, the back stays long.
  • The knees point toward the toes and press into the band.

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