The squat is a compound, full body exercise that trains primarily the thigh, hips, and butt, as well as strengthening the bones, ligaments and insertion of the tendons throughout the lower body. Squats are considered a vital exercise for increasing the strength and size of the legs, as well as developing core strength.
Squats with resistance bands offer many options and are super effective. You can do bands squats with arms up, arms down, connected to the bottom of the door and so on. If you are used to heavy squats with weights, you will LOVE squats with bands. The pain in your knees and back will be considerably less.