Resistance Band Squat with Single Arm Row

Resistance Band Squat with Single Arm Row

The Resistance Band Squat with Single Arm Row is a compound exercise that targets multiple muscle groups in the body, making it an efficient and effective move for building strength and toning the upper and lower body. This exercise combines a classic squat movement with a single arm row using a resistance band, adding an extra challenge and engagement to the back, shoulders, and arms. To perform this exercise, you will need a resistance band and some space to move. Start by placing the resistance band securely under your feet, holding the handles firmly in each hand. Stand with your feet hip-width apart, toes slightly turned out, and maintain a straight posture with your core engaged throughout the movement. Begin the exercise by bending your knees and lowering down into a squat position, as if sitting back into an imaginary chair. Ensure that your knees stay in line with your toes and your weight is evenly distributed through your heels. As you come up from the squat, simultaneously pull one arm back in a rowing motion, squeezing the shoulder blade and engaging the upper back muscles. Alternate arms for each repetition. The Resistance Band Squat with Single Arm Row is an excellent exercise for targeting the glutes, quadriceps, hamstrings, core, and upper back muscles. It not only helps to improve lower body strength and stability but also promotes better posture and upper body muscle tone. Remember to start with lighter resistance bands and gradually increase the intensity as you become more comfortable and proficient with the movement. Incorporate this exercise into your workout routine to add variety, challenge your muscles in new ways, and achieve a well-rounded strength training session that will enhance your overall fitness level.


  • Start by standing on a resistance band with your feet shoulder-width apart. Hold one end of the band in your right hand.
  • Bend your knees and lower yourself into a squat position, while keeping your back straight and chest lifted.
  • As you reach the bottom of the squat, simultaneously pull the band towards your torso with your right hand, performing a rowing motion.
  • Pause for a moment at the top of the row, squeezing your back muscles.
  • Lower your right hand back down to the starting position and stand back up to complete one repetition.
  • Repeat the exercise for the desired number of repetitions, then switch sides and repeat with your left hand.

Tips & Tricks

  • Engage your core and maintain proper posture throughout the exercise.
  • Control your movement, focusing on a slow and controlled squat and rowing motion.
  • Use a resistance band with appropriate tension to challenge your muscles without compromising form.
  • Ensure your feet are shoulder-width apart and toes slightly pointed outward during the squat.
  • Keep your shoulders relaxed and spine aligned during the single arm row.
  • Breathe out as you exert force during the rowing motion.
  • Incorporate variations of this exercise, such as alternating arms or adding a pause at the bottom of the squat, to keep your muscles challenged.
  • Progressively increase the resistance or number of repetitions over time to continue making gains.
  • Pair this exercise with other compound movements for a well-rounded full-body workout.
  • Remember to warm up before performing this exercise to prime your muscles and reduce the risk of injury.


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