Front-loaded band tension, upright torso, quads on blast.
Keep your elbows pointing forward and high so the band stays racked on your shoulders.
Holding the band at your shoulders with elbows high copies the front rack position, which forces a bolt-upright torso and drops the workload squarely onto the quads, with the glutes driving the stand-up against rising band tension. Because the band pulls down hardest at the top, the finish of each rep demands a hard glute squeeze rather than a casual lockout. It's the band squat to choose when your bodyweight squats feel too easy and you want your quads, not your lower back, to end the set on fire.
Where the band sits. Racked at the front of your shoulders with elbows high, the front version keeps you more upright and quad-dominant. Draped over your upper back, the back version lets you sit back further and shares more load with the hips.
Fatigue and a band that's fighting to fold you forward, that's partly the point. Keep the elbows driving up and forward the entire rep, if you can't hold the rack, lighten the tension and rebuild from there.
As deep as you can with your torso vertical and heels down, thighs at least parallel for most people. The upright rack position usually lets people squat deeper than they expect.
