2” Squat Hold with Band
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Lower Body Strength
Isometric Holds
Glute Activation
Prehab and Stability
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Box or Bench
Glute Loop
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All Levels
Overview
The 2" Squat Hold with Band is a low-impact, high-control isometric exercise designed to engage the glutes, quads, and core. Performed with a glute loop for added resistance, this movement helps build muscular endurance, improve squat mechanics, and activate stabilizers-making it an excellent addition to warm-ups, glute circuits, or rehab programs.
Muscles Worked
PRIMARY:
Gluteus maximus
Quadriceps
SECONDARY:
Gluteus medius
Hamstrings
Core stabilizers
STEP-BY-STEP INSTRUCTIONS
Sit on a box or bench with a glute loop placed above the knees. Feet should be shoulder-width apart.
Brace your core and push your knees out slightly against the band to create tension.
Drive through your heels and lift your hips off the box approximately 2 inches-maintaining a squat position without fully standing.
Hold this position for a count of 3 seconds, focusing on glute and quad engagement.
Slowly lower back down to a seated position.
Repeat for the prescribed number of reps or duration.
Benefits
Enhances glute and quad endurance
Reinforces squat positioning and control
Activates hip stabilizers and core muscles
Excellent for warm-ups, rehab, or glute-focused circuits
COACHING CUES
Push your knees out to maintain tension in the band
Stay tall through the torso-don’t round your back
Think about hovering just above the box, not fully standing
Drive through your heels and keep your weight balanced
Notes
The 2" Squat Hold with Band reinforces proper squat mechanics and glute activation while challenging endurance and postural control. It’s a valuable tool for strengthening the lower body, especially for beginners, rehab clients, or those looking to add variation to their training.