Band squat row

Band squat row

The band squat row is a fantastic compound exercise that targets multiple muscle groups simultaneously. It combines the lower body strengthening benefits of the squat with the upper body sculpting effects of the row. This exercise is particularly effective for building strength and stability in your legs, glutes, back, and arms. To perform the band squat row, you will need a resistance band and an anchor point securely fixed at waist height. Start by standing with your feet shoulder-width apart and the band wrapped around the anchor point. Hold the band handles with your palms facing each other. Engage your core, keep your chest lifted, and sit back into a squat position, making sure your knees stay in line with your toes. As you rise back up from the squat, simultaneously perform a row by pulling your elbows back, keeping them close to your body. Squeeze your shoulder blades together as you pull the band towards your torso. Lower the band and return to the starting position while maintaining control throughout the movement. The band squat row is a versatile exercise that can be modified to suit different fitness levels. You can adjust the intensity by using bands with varying resistance levels or by changing your squat depth. Remember to focus on maintaining proper form and engaging the correct muscles to get the most out of this exercise. Incorporating the band squat row into your fitness routine can improve your overall strength, posture, and body composition. It's an effective way to challenge both your upper and lower body simultaneously, making it a time-efficient exercise for those looking to maximize their workout potential. So, grab a resistance band and give the band squat row a try to experience its many benefits!


  • Stand with your feet shoulder-width apart, placing a resistance band securely around a stable object in front of you.
  • Hold one end of the resistance band in each hand, with your palms facing inwards towards your body.
  • Start by bending your knees and sitting back as if you are about to sit on a chair, while keeping your chest up and your core engaged.
  • As you lower into the squat position, simultaneously pull both of your hands towards your sides, bringing your elbows back and squeezing your shoulder blades together.
  • Pause for a moment at the bottom of the squat, then slowly return to the starting position by extending your hips and straightening your arms.
  • Repeat the squat row for the desired number of repetitions.
  • Remember to maintain proper form throughout the exercise, keeping your back straight and avoiding any excessive rounding or arching.

Tips & Tricks

  • Incorporate a warm-up routine before performing the exercise to prepare your muscles and joints.
  • Maintain proper form throughout the movement by focusing on engaging your core and squeezing your shoulder blades together.
  • Gradually increase the resistance of the resistance band as your strength improves to ensure continued progress.
  • Control the movement by performing the exercise in a slow and controlled manner, both during the squat and the row.
  • Ensure that you are using a suitable resistance band that provides enough resistance to challenge your muscles.
  • Focus on proper breathing technique, exhaling during the row and inhaling during the squat.
  • Include the band squat row in a well-rounded workout routine that also targets other major muscle groups.
  • Listen to your body and modify the exercise as needed to accommodate any specific limitations or injuries.
  • Stay consistent and perform the exercise regularly to see improvements in strength, stability, and overall fitness.
  • Stay hydrated and fuel your body with proper nutrition to support your workouts and recovery.


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