Band Squat Row
Description
The band squat row combines a squat with a row in one compound movement. You anchor the band in front of you, squat down, then stand and row the band toward your ribs. It builds the legs and back simultaneously and is an efficient at-home compound exercise.
Muscle Group
Equipment Required
Band Squat Row Instructions
- Anchor a resistance band at roughly waist height in front of you.
- Grip both ends of the band. Step back until the band is taut with arms extended.
- Squat down by sitting your hips back with arms still extended forward.
- Stand up from the squat.
- As you reach standing, row the band toward your lower ribs by driving your elbows back.
- Squeeze your shoulder blades together at the end of the row.
- Extend your arms back forward as you descend into the next squat.
- Continue fluidly. Aim for 10 to 15 reps per set.
Band Squat Row Form & Visual
Band Squat Row Benefits
- Full-body compound exercise at home
- Builds legs and back simultaneously
- Constant band tension throughout
- Highly portable
- Time-efficient
- Easy to scale by band thickness
Band Squat Row Muscles Worked
- Latissimus dorsi
- Quadriceps
- Gluteus maximus
- Trapezius (middle)
- Biceps brachii
- Core (stabilizer)
Band Squat Row Variations & Alternatives
- Band Squat
- Band Seated Row
- Dumbbell Renegade Row
- Cable Squat Row
- Band Deadlift Row
