Band squat row
Combine a squat with a resistance band row to target your glutes, quads, and entire back musculature. Build full-body strength and improve posture.
- Movement
- Compound
- Force
- Pull
- Per set
- 1 min
- Rest
- 30s
Free · iPhone only · Available on the App Store
Variations of Band squat row
Description
A combination exercise that targets both the lower body and upper body, specifically the quadriceps, hamstrings, glutes, and back muscles.
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How to do Band squat row
- 01Setup
Anchor a resistance band at chest height and stand facing it with feet shoulder-width apart, holding an end of the band in each hand with an overhand grip. Step back until the band is taut with your arms fully extended.
- 02Setup
Initiate the squat by pushing your hips back and bending your knees, lowering your body until your thighs are parallel to the floor, keeping your chest up and core engaged.
- 03
From the bottom of the squat, simultaneously drive through your heels to stand up and pull the band towards your lower chest, squeezing your shoulder blades together. Keep your elbows close to your body and pull until your hands are at your sides.
- 04
Control the eccentric phase by slowly extending your arms forward while simultaneously lowering back into the squat position. This completes one repetition.
Tips
- Maintain constant tension on the band throughout the entire movement, both during the squat and the row, to maximize muscle engagement.
- Actively brace your core throughout the exercise to support your spine and transfer force efficiently between your lower and upper body.
- Focus on retracting and depressing your shoulder blades at the peak of the row to fully engage your upper back muscles, rather than just pulling with your arms.
- Exhale as you stand and pull the band, then inhale as you lower back into the squat and extend your arms.
Common mistakes
- Avoid rounding your upper or lower back during the squat or row; maintain a neutral spine by keeping your chest proud and core tight.
- Do not shrug your shoulders up towards your ears during the row; instead, keep them depressed and focus on pulling with your lats and middle back.
- Do not use excessive momentum to jerk the band; perform each repetition with controlled movement to properly engage the target muscles.
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What muscles does Band squat row work?
Band squat row primarily targets Gluteus Maximus, Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers. Secondary muscles include Adductor Magnus, Deltoid Posterior, Pectoralis Major Sternal Head, Quadriceps, Soleus.
Is Band squat row good for beginners?
Band squat row is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Band squat row?
You need Band to perform Band squat row. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Band squat row?
Maintain constant tension on the band throughout the entire movement, both during the squat and the row, to maximize muscle engagement. Actively brace your core throughout the exercise to support your spine and transfer force efficiently between your lower and upper body. Focus on retracting and depressing your shoulder blades at the peak of the row to fully engage your upper back muscles, rather than just pulling with your arms. Exhale as you stand and pull the band, then inhale as you lower back into the squat and extend your arms.
What are common mistakes when doing Band squat row?
Avoid rounding your upper or lower back during the squat or row; maintain a neutral spine by keeping your chest proud and core tight. Do not shrug your shoulders up towards your ears during the row; instead, keep them depressed and focus on pulling with your lats and middle back. Do not use excessive momentum to jerk the band; perform each repetition with controlled movement to properly engage the target muscles.
Related exercises
Band Standing Single Arm Twist Row
Back · Infraspinatus · Band
Band one arm Standing Low Row
Back · Infraspinatus · Band
Band Alternate Low Row wtih Twist
Back · Infraspinatus · Band
Cable Squat Row (with rope attachment)
Back · Gluteus Maximus · Cable
Assisted Standing Triceps Dip
Upper Arms · Pectoralis Major Sternal Head · Leverage machine
Dumbbell Complex Push-up Row Clean and Press
Back · Chest · Dumbbell
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Free · iPhone only · Available on the App Store