Upper Legs Exercise · Band

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Band Squat Row

The band squat row combines a squat with a rowing motion at the top, working the legs and upper back together in a single continuous rep. It's more of a conditioning or warm-up movement than a heavy strength builder, since combining two patterns usually means neither gets maximal loading. Keep the squat and row phases distinct rather than blending them into one sloppy motion.

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Category

Upper Legs

Equipment

Band

Target

Glutes

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Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Band Squat Row

1. Secure the band to a sturdy anchor at about waist height.
2. Face the anchor point and stand with your feet shoulder-width apart.
3. Grip the handles with your palms facing one another, arms reaching straight out in front of you.
4. Squat down by bending your knees, keeping your back flat and your chest lifted.
5. While still in the squat, row the handles in toward your torso, pulling your shoulder blades together.
6. Hold for a moment at the top of the row, then let the tension release as you return to the start.
7. Repeat for your target rep goal, keeping your core engaged and avoiding any reliance on momentum.

Technique & Form Tips

Maintain a stable torso while bending elbows to draw upper arms back. Follow the demonstrated path for your chosen variant, whether seated or chest-supported, to focus movement on shoulder extension and scapular retraction as the load moves toward your torso.

Common Mistakes to Avoid

• Using torso momentum: Avoid rocking your body to initiate the movement; use steady control to ensure the intended back muscles remain engaged.
• Cutting the movement short: Let the upper arms and shoulder blades move through the demonstrated, comfortable range without forcing a squeeze.
• Incorrect elbow path: Match the specific elbow trajectory shown in your variation rather than forcing a uniform width.

How to Breathe During This Exercise

Coordinate your exhale with the rowing action and inhale as you return to the starting position.

Comfort and Control

Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Band Squat Row mainly targets your Glutes, with your Hamstrings helping support the movement, along with your Quadriceps, Back.

More Upper Legs Exercises

All Fours Squad Stretch Body Weight · Quads Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted · Glutes Assisted Lying Gluteus And Piriformis Stretch Assisted · Glutes Assisted Prone Hamstring Assisted · Hamstrings Assisted Prone Lying Quads Stretch Assisted · Quads

More Glutes Exercises

Band Bent-Over Hip Extension Band · Glutes Band Hip Lift Band · Glutes Band Lying Hip Internal Rotation Band · Glutes Band Pull Through Band · Glutes Band Seated Hip Internal Rotation Band · Glutes Band Squat Band · Glutes

FAQ

What muscles does the Band Squat Row work?

The Band Squat Row mainly works your glutes. It also helps strengthen your hamstrings and quadriceps, back. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the Band Squat Row?

You do the Band Squat Row with a band. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Band Squat Row?

One mistake to watch for is using torso momentum: Avoid rocking your body to initiate the movement; use steady control to ensure the intended back muscles remain engaged.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Band Squat Row?

To build muscle size, aim for 3 to 4 sets of 8 to 12 reps with 90 to 120 seconds of rest. To build pure strength, focus on 4 to 5 sets of 3 to 6 heavier reps with 2 to 3 minutes of rest.