Combine a squat drive with a horizontal band row to work the upper back while also engaging the quads and glutes. You stand up from a loaded squat as you pull the band toward your torso to train scapular retraction and leg extension.
How to do the Band Squat Row#
- Attach the band to a sturdy anchor about shoulder height and take a handle in each hand.
- Set into a low squat with your weight through the heels, chest lifted, and core braced.
- Drive through your heels to stand while pulling the handles to your ribcage, keeping elbows close to your sides.
- Control the descent back into the squat while extending your arms and maintaining band tension.
- Breathe out as you stand and inhale as you return to the squat, repeating for the desired reps.
Muscles worked#
- Primary: Lats (Latissimus Dorsi), Upper back (Rhomboids & Middle Trapezius), Quads (Quadriceps Femoris)
- Secondary: Glutes (Gluteus Maximus), Biceps (Biceps Brachii), Rear delts (Posterior Deltoid), Abs (Rectus Abdominis)
Common mistakes#
- Pulling with the arms before initiating the leg drive.
- Allowing the torso to lean forward or the lower back to round.
- Letting the knees collapse inward during the squat.
- Shifting weight onto the toes instead of keeping it through the heels.
