The band squat row is a compound exercise that targets the glutes while also engaging the hamstrings, quadriceps, and back. It combines a squat with a rowing motion using a resistance band, making it effective for both lower and upper body strength.
Also Works
HamstringsQuadricepsBack
How to Perform
1
Attach the band to a sturdy anchor point at waist height.
2
Stand facing the anchor point with your feet shoulder-width apart.
3
Hold the band handles with your palms facing each other and your arms extended in front of you.
4
Bend your knees and lower into a squat position, keeping your back straight and chest lifted.
5
From the squat position, pull the band handles towards your body, squeezing your shoulder blades together.
6
Pause for a moment at the top, then slowly release the tension and return to the starting position.
7
Repeat for the desired number of repetitions.
Pro Tips
•Sink into a full squat first, then row the band handles to your ribcage at the bottom position before standing up.
•Keep your chest lifted throughout and squeeze your shoulder blades together at the peak of the row.
•Maintain band tension even at the starting position by standing far enough from the anchor point.
Common Mistakes
•Rowing before fully squatting down, which turns it into a standing row rather than a combined movement.
•Rounding the upper back during the squat portion, which compromises both the squat and row form.
•Standing too close to the anchor, resulting in no band tension at the start.