Band Squat Row
Use accommodating band tension to build control through the whole range: Band Squat Row fits into any lower-body session.
How to do 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.
Band Squat Row Sets and Reps by Goal
Strength
5 sets of 4-6 reps at a leverage you can only just control, resting 3 minutes. Move up a band thickness once the top feels light.
Hypertrophy
4-5 sets of 15-20 reps with 45-60 seconds of rest. Resist the snap-back instead of letting it pull you.
Endurance
4 sets of 40 seconds of unbroken work with 30 seconds of rest. Step further from the anchor to raise tension.
Common Band Squat Row Mistakes
Anchoring the band somewhere it can slip mid-set
Check the anchor point and the band for wear before every set.
Letting a nearby joint take over as the set gets hard
Stop the set as soon as the working joint stops leading the movement.
Easier and Harder Than Band Squat Row
Swap Band Squat Row For
Band Squat Row — Frequently Asked Questions
How do you 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. Use a resistance band and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Band Squat Row work?
The Band Squat Row primarily targets the glutes. It is classified as a legs exercise and is performed with a resistance band.
How many sets and reps of the Band Squat Row should I do?
For muscle growth: 4-5 sets of 15-20 reps with 45-60 seconds of rest. Resist the snap-back instead of letting it pull you. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Band Squat Row good for beginners?
Not usually. The Band Squat Row is an advanced movement that assumes existing strength and joint control. Build up through easier legs progressions first, then add this once the basics feel comfortable.
What can I do instead of the Band Squat Row?
Try the Barbell Full Squat (side POV), Smith Low Bar Squat or the Kettlebell Pistol Squat. Each trains the glutes with a similar movement pattern, so you can swap based on the equipment you have available.
