Band Squats TARGET AREA: FOCUSES ON THE CORE, QUADS, GLUTES, HAMSTRINGS AND THE MUSCLES SURROUNDING THE HIP. How to: Place the resistance band just above the ankles. This will keep the feet and legs parallel and prevent the knees collapsing outward. With the band around your legs just above your ankles perform numerous repetitions in a slow and controlled manner. Go down far enough to ensure a full range of motion. Extend your arms for balance if needed.