Legs · Resistance bands

Band Squat Row

The band squat row is a compound movement that combines a lower-body squat with an upper-body horizontal pull. It effectively targets the quadriceps, glutes, and upper back, making it an excellent choice for full-body circuits, functional strength, and home workouts.

Muscles: Legs, Back, Glutes
Equipment: Resistance bands
Type: Strength
Animation: Men

How to do it

Anchor the band at a low point in front of you and take a handle in each hand.
Step back until the band is taut and stand with your feet shoulder-width apart, arms extended toward the anchor.
Inhale and squat down, pushing your hips back until your thighs are about parallel to the floor, keeping your arms extended.
As you exhale, drive up through your heels to stand and simultaneously pull the handles to your waist, squeezing your shoulder blades together.
Inhale, extend your arms and squat back down into the next rep.

Common mistakes

Pulling with the arms before rising out of the squat breaks the kinetic chain and reduces the involvement of the back.
Allowing the knees to cave inward during the ascent reduces glute activation and places undue stress on the knee joints.
Rounding the spine under the band's resistance shifts the load away from the back muscles onto the lower back.

Tips

Time the row to happen smoothly and simultaneously as you drive through your heels to stand up.
Pause for a second at the top of the movement to firmly squeeze your shoulder blades together.
Position yourself far enough from the anchor so the band remains under slight tension even at the bottom of the squat.

Sets and reps

Perform 3 to 4 sets of 12 to 15 repetitions with 45 to 60 seconds of rest between sets to build muscular endurance and tone.

Muscles worked

Your coach guides every set

Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.

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On a computer? Point your phone's camera here to get the app.

Questions

Can this exercise be done at home without gym equipment?

Yes, you only need a resistance band securely anchored to a low door attachment or a heavy, stable piece of furniture.

What should you do if you feel pain in your joints during the movement?

Stop the exercise immediately and check your stance; if the discomfort persists, discontinue the movement and consult a healthcare specialist.

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