Band Squat Row

Body region

• Back
• Legs
• Arms
• Glutes

Muscles

Main

• Trapezius
• Latissimus Dorsi
• Rhomboids
• Gluteus Maximus

Helps

• Deltoid
• Teres Major
• Rectus Femoris
• Vastus Lateralis
• Vastus Medialis
• Vastus Intermedius
• Biceps
• Brachialis
• Brachioradialis

Holds

• Erector Spinae
• Rectus Abdominis

Equipment

• Resistance Band

Technique

1. Anchor a band at chest height and hold the ends, then step back until there is tension in the band.
2. Sit into a squat with the chest up and arms straight in front of you.
3. As you stand up, row your elbows back, finishing the stand and the row together.
4. Reach forward and sink into the next squat, controlling the band.

Cues

• Row as you rise, reach as you sit.
• Keep the heels down and the chest tall.

Common mistakes

• Rowing early and rounding the shoulders.
• Letting the knees cave in.
• Leaning back instead of standing tall.

Alternatives

• Cable Squat Row
• Band Standing Row