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Band Squat Row
Stand with feet shoulder-width apart on the center of a resistance band, holding the handles with both hands. Squat down while pulling the band toward your chest, keeping elbows close to your body and your back straight. Push through your heels to stand and extend your arms, maintaining core engagement throughout.
- Target muscles
- Back, Glutes, Upper legs
- Also works
- Biceps, Shoulders
- Equipment
- Resistance bands
- Training style
- Home, Gym-based
- Logged as
- Weight and reps
- Popularity
- 25 of 100
Band Squat Row: how to do it
- Stand with your feet shoulder-width apart, holding a resistance band with both hands.
- Step on the middle of the band with both feet.
- Squat down, keeping your back straight and your core engaged.
- As you squat down, pull the band towards your chest, keeping your elbows close to your body.
- Return to the starting position, pushing through your heels and extending your arms.
- Repeat for the desired number of repetitions.
Common mistakes
Avoid rounding your back, letting your knees collapse inward, or using momentum instead of controlled movement. Keeping your core engaged, back straight, and elbows close to your body will help you maintain good form.
Alternatives
More Back exercises
Questions about Band Squat Row
What muscles does the Band Squat Row work?
The Band Squat Row primarily targets your back, glutes, and upper legs, while also engaging your biceps and shoulders as secondary muscles. This combination makes it a great full-body compound movement for strength and stability.
What equipment do I need for a Band Squat Row and are there alternatives?
You’ll need a resistance band with handles to perform the Band Squat Row. If you don’t have one, you can use a loop band or substitute with a cable machine, although the resistance and feel may be slightly different.
Is the Band Squat Row suitable for beginners?
Yes, the Band Squat Row is beginner-friendly because resistance bands are easy to adjust in tension. Start with a light band to focus on proper form before progressing to higher resistance levels.
What common mistakes should I avoid when doing a Band Squat Row?
Avoid rounding your back, letting your knees collapse inward, or using momentum instead of controlled movement. Keeping your core engaged, back straight, and elbows close to your body will help you maintain good form.
How many sets and reps should I do for a Band Squat Row?
For general strength, perform 3 sets of 10–12 reps. If your goal is endurance, you can increase to 15–20 reps with lighter resistance, keeping rest periods around 30–60 seconds.
Are there safety tips I should follow with the Band Squat Row?
Always check your band for wear or tears before use to prevent snapping. Wear supportive footwear, maintain a neutral spine, and avoid locking your knees at the top of the movement.
What variations or modifications can I try for the Band Squat Row?
You can adjust the resistance by using thicker or doubled-up bands, change grip positions, or perform single-arm squat rows to isolate each side. Adding a pause at the row’s peak can also increase muscle engagement.