How to do a Band Squat Row
The Band Squat Row is a beginner band exercise that works your glutes, quads and upper back, with help from your hamstrings and middle back.
How to do a Band Squat Row, step by step
- Attach the band to a sturdy anchor point at waist height.
- Stand facing the anchor point with your feet shoulder-width apart.
- Hold the band handles with your palms facing each other and your arms extended in front of you.
- Bend your knees and lower into a squat position, keeping your back straight and chest lifted.
- From the squat position, pull the band handles towards your body, squeezing your shoulder blades together.
- Pause for a moment at the top, then slowly release the tension and return to the starting position.
- Repeat for the desired number of repetitions.
Muscles worked
| Target muscles | Glutes Quads Upper Back |
|---|---|
| Secondary muscles | Hamstrings Middle Back |
| Equipment | Band |
| Difficulty | Beginner |
Common mistakes
- Rounding the back during the squat
- Not engaging the core
- Pulling with arms instead of back
- Using too much resistance
- Hyperextending the knees
Sets and reps by goal
| Goal | Sets x reps |
|---|---|
| Strength | 4-6 sets x 3-6 reps |
| Muscle growth | 3-4 sets x 8-12 reps |
| Endurance | 2-3 sets x 15-20 reps |
| Power | 3-5 sets x 3-5 reps |
Alternatives, progressions and regressions
More exercises for the same muscles
Frequently asked questions
What muscles does the Band Squat Row work?
The Band Squat Row mainly works your glutes, quads and upper back. It also works your hamstrings and middle back.
Is the Band Squat Row good for beginners?
Yes. The Band Squat Row is a beginner-friendly exercise. Start with a light load or no load, learn the movement first and add weight gradually.
How many sets and reps of the Band Squat Row should I do?
A good starting point is 4-6 sets x 3-6 reps for strength, 3-4 sets x 8-12 reps for muscle growth and 2-3 sets x 15-20 reps for endurance. Rest 1 to 3 minutes between sets and add weight when you reach the top of the rep range with good form.
What can I do instead of the Band Squat Row?
Good alternatives are Barbell Back Squat, Curtsey Squat and Jump Squat.
Put it in a workout plan
Track your Band Squat Row in UltraFit360
Log sets and reps, see your previous weights and let the app build your program. Free on iOS and Android.