TETSUBand Squat Row
The Band Squat Row is a band exercise for the upper legs that primarily targets the glutes, with the hamstrings, quadriceps and back assisting. Follow the 7 steps below for correct form, with an animated demonstration.
glutesupper legs
hamstringsquadricepsback
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How to do the Band Squat Row
- 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.
Common questions
What muscles does the Band Squat Row work?
The Band Squat Row primarily targets the glutes. The hamstrings, quadriceps and back work as supporting muscles.
What equipment do I need for the Band Squat Row?
You need a band to perform the Band Squat Row.
How many sets and reps of the Band Squat Row should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Band Squat Row works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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