Band Squat Row

Note: This is just a visual reference — it may vary depending on your setup.

Strength Back

Back Lower Body

Muscle Activation

Back · Latissimus Dorsi · Trapezius

80%

Biceps · Rhomboids

20%

Equipment

Resistance Band

Setup / Starting Position

Attach a resistance band to a low anchor point, such as a sturdy pole or door anchor.
Hold the other end of the band with both hands, palms facing each other.

Exercise Position

Step back to create tension in the band, keeping your feet shoulder-width apart and knees slightly bent.
Lean slightly forward from your hips, keeping your back straight and chest lifted.

Form & Performance

Inhale and lower your body down into a squat position, pushing your hips back and bending your knees.
Exhale and drive through your heels to stand up tall, simultaneously pulling the band towards your body, leading with your elbows.