How to do the Band Squat Row
Band Squat Row is a beginner multi-joint compound pulling exercise targeting the Glutes in the Upper Legs region. Performed using band, it falls under the strength category. Secondary muscles engaged include Hamstrings and Quadriceps.
Band Squat Row demonstration · © GymiaFit
Band Squat Row at a glance
- Primary muscles
- Glutes
- Secondary muscles
- Hamstrings, Quadriceps, Back
- Equipment
- Band
- Level
- Beginner
- Type
- Compound (multi-joint)
- Force
- Pull
Band Squat Row step by step
- 1Attach the band to a sturdy anchor point at waist height.
- 2Stand facing the anchor point with your feet shoulder-width apart.
- 3Hold the band handles with your palms facing each other and your arms extended in front of you.
- 4Bend your knees and lower into a squat position, keeping your back straight and chest lifted.
- 5From the squat position, pull the band handles towards your body, squeezing your shoulder blades together.
- 6Pause for a moment at the top, then slowly release the tension and return to the starting position.
- 7Repeat for the desired number of repetitions.
Band Squat Row — questions
What muscles does the Band Squat Row work?
The Band Squat Row primarily targets the Glutes. It also recruits the Hamstrings, Quadriceps, Back as secondary movers.
What equipment do I need for the Band Squat Row?
You need band. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Band Squat Row suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Band Squat Row?
Band Stiff Leg Deadlift, Band Straight Back Stiff Leg Deadlift, Trap Bar Deadlift train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Band Squat Row demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.