# Band Squat Row

URL: https://heatsy.app/ex/band-squat-row

Also known as: Resistance Band Squat Row, Banded Squat Row, Band Squat to 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](https://heatsy.app/ex/cable-squat-row)
- [Band Standing Row](https://heatsy.app/ex/band-standing-row)