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.
Difficulty
Equipment: band
Duration: 30seconds
Calories: ~6/per minute
STRENGTH
Target Muscle
glutesLOWER POST
Secondary Muscles
hamstringsquadricepsback
Instructions
- 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.
