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All exercises

Band squat row

Beginner

Band squat row is a compound resistance band exercise for the glutes, also working the hamstrings, quads, and upper back.

What it works

Primary muscle

Glutes

Also works

HamstringsQuadsUpper back

Equipment
Resistance band
Type
Compound · Pull
Logged as
Weight × reps
Suggested rest
2 min

How to do it

  1. 1Attach the band to a sturdy anchor point at waist height.
  2. 2Stand facing the anchor point with your feet shoulder-width apart.
  3. 3Hold the band handles with your palms facing each other and your arms extended in front of you.
  4. 4Bend your knees and lower into a squat position, keeping your back straight and chest lifted.
  5. 5From the squat position, pull the band handles towards your body, squeezing your shoulder blades together.
  6. 6Pause for a moment at the top, then slowly release the tension and return to the starting position.
  7. 7Repeat for the desired number of repetitions.
Logged today · 2 min restBand squat row

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