Glutes · Band · Beginner

How to do Band Squat Row

The band squat row is a compound exercise that targets the glutes while also engaging the hamstrings, quadriceps, and back. It combines a squat with a rowing motion using a resistance band, making it effective for both lower and upper body strength.

Primary muscle: Glutes
Also works: Hamstrings, Quadriceps and Back
Equipment: Band
Level: Beginner
Category: Legs

How to do 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

Band Squat Row works your glutes as the main mover, with help from your hamstrings, quadriceps and back.

Track Band Squat Row in SPLYT

Band Squat Row is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

Get SPLYT on the App Store

More glute exercises

All 149 glute exercises →

More with a resistance band

Every resistance band exercise → · The full exercise library →