Band Squat Row

Band Squat Row


This exercise involves using a resistance band to perform a squat while simultaneously pulling the band towards your body in a rowing motion. It targets the lower body, upper back, and arms.

Muscle Group

Equipment Required

Band Squat Row Instructions

  1. Stand with your feet shoulder-width apart and hold a resistance band with both hands, palms facing each other.
  2. Squat down, keeping your back straight and your knees behind your toes.
  3. As you stand up, pull the resistance band towards your chest, keeping your elbows close to your body.
  4. Lower the band back down as you squat down again.
  5. Repeat for the desired number of repetitions.

Band Squat Row Form & Visual

Band Squat Row

Band Squat Row Benefits

  • Targets multiple muscle groups including the back, shoulders, biceps, glutes, and legs
  • Improves overall strength and endurance
  • Increases stability and balance
  • Can be modified for different fitness levels by adjusting the resistance of the band
  • Requires minimal equipment and can be done at home or in a gym

Band Squat Row Muscles Worked

  • Quadriceps
  • Glutes
  • Hamstrings
  • Back muscles (latissimus dorsi, rhomboids, trapezius)
  • Biceps

Band Squat Row Variations & Alternatives

  • Single-arm band squat row
  • Band squat to row
  • Band squat with alternating rows
  • Band squat with double rows
  • Band squat with pulse rows