Band Squat Row 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Glutes
Secondary Targets
Execution
Compound
Force Type
Pull (Bilateral)
Required Equipment
Band
Fitness Level
Intermediate
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Band Squat Row is a compound exercise that combines a lower-body squat with an upper-body rowing motion, making it highly effective for engaging multiple muscle groups simultaneously. The primary focus is on the glutes, while the quads act as secondary muscles during the squat portion. Using a resistance band, you stand with your feet shoulder-width apart, hold the band with both hands, and squat down while keeping your back straight and knees behind your toes. As you rise from the squat, you pull the band toward your chest, elbows close to the body, before returning to the starting position. This exercise strengthens the glutes and quads, while also engaging the upper back and lats through the rowing movement, improving overall strength, stability, and coordination.
How to Perform
Position your feet about shoulder-width apart and grasp a resistance band with both hands, keeping your palms facing inward.
Initiate a squat by pushing your hips back and bending your knees, ensuring your chest stays upright and your spine remains neutral.
As you rise from the squat, pull the band toward your chest, drawing your elbows close to your sides and squeezing your shoulder blades together.
Slowly return the band to its starting position while descending into the next squat, maintaining control and proper alignment throughout the movement.
Continue this sequence for the desired number of repetitions, focusing on engaging the glutes during the squat and the upper back during the row.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your core tight throughout the movement to protect your lower back.
Drive through your heels during the squat to emphasize glute activation.
Maintain a straight, neutral spine and avoid rounding your back.
Pull the band slowly and controlled, focusing on squeezing the shoulder blades together.
Ensure your knees track over your toes and don’t collapse inward.
Use a band with appropriate resistance—too light reduces effectiveness, too heavy may compromise form.
Breathe out as you pull the band and stand up, inhale as you lower and squat.
Perform each rep with a smooth tempo, avoiding jerky or rushed movements to maintain tension on target muscles.
How Not to Perform
Do not let your knees collapse inward during the squat, as this can strain the joints and reduce glute activation.
Avoid rounding or arching your back; a neutral spine is essential to protect your lower back.
Do not use momentum to pull the band; jerky movements reduce effectiveness and increase risk of shoulder or back injury.
Avoid letting your heels lift off the ground; keeping weight on your heels ensures proper glute engagement.
Do not flare your elbows outward during the row; keep them close to your body to target the upper back properly.
Avoid going too fast—rushing the squat or row wastes energy and decreases muscle activation.
Do not choose a band that is too heavy, which may force poor form or compromise the movement.
Avoid leaning forward excessively during the squat; this shifts focus away from glutes to lower back.
Do not let the band snap back uncontrolled; control the resistance both while pulling and returning.
Avoid shallow squats if your goal is to engage glutes fully; bend hips and knees adequately without compromising form.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
