Banded Squat Row
- Primary muscleGlutes
- EquipmentResistance Band
- DifficultyBeginner
- TypeCompound · Pull
- Secondary muscles
- Hamstrings, Quads, Upper Back
- Body part
- Upper Legs
- Laterality
- Bilateral (both sides together)
- Category
- Strength
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Squatting between rows against a waist-height band anchor makes this more of a lower-body movement than the name suggests: glutes and quads drive each rep while the row keeps your torso upright out of the bottom. Treat it as a light full-body circuit piece rather than a back builder, since a band cannot load your legs hard.
How to do the Banded 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.
Tip: Pause for a full count with the handle at your torso before letting it go back.
Muscles worked
Primary
Glutes · Legs
On bent-over and squat-row variations the glutes and hamstrings hold the hinge position and should feel a steady tension in the back of the hips.
Secondary
- Hamstrings
- Quads
- Upper Back — The rhomboids and mid traps squeeze the shoulder blades together at the end of each rep, which is where you should feel the strongest contraction.
Common mistakes
- Yanking with the arms — the rep should start with the shoulder blades pulling back, then the elbows follow; if the biceps give out first, you are curling the weight.
- Torso heaving up — on bent-over rows the back angle should not change between reps; if it does, drop the weight.
- Shrugging the shoulders up — pull the elbows back and down and keep the shoulders away from the ears, especially on face pulls.
- Skipping the stretch — let the arms straighten fully and the shoulder blades slide forward at the start of each rep, then pull from there.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 4–5 × 3–6 | 2–3 min |
| Muscle growth | 3–4 × 6–12 | 90–120 s |
| Endurance | 2–3 × 12–20 | 60 s |
Rows are a main movement in any pull or back session and go before pulldowns and arm work. They pair well with a chest press on the same cable stack or a push-up for a push and pull superset.
Variations and alternatives
Frequently asked questions
What muscles does the Banded Squat Row work?
The Banded Squat Row primarily works the glutes. It also involves the hamstrings, quads and upper back, which assist the movement and stabilise the joints.
Is the Banded Squat Row good for beginners?
Yes. The Banded Squat Row is rated beginner: it uses a resistance band and the movement is simple to learn. Start light, focus on the full range of motion and add load once every rep looks the same.
How many sets and reps should I do?
It depends on your goal. For the Banded Squat Row, a sensible starting point is strength: 4–5 × 3–6 with 2–3 min rest; muscle growth: 3–4 × 6–12 with 90–120 s rest; endurance: 2–3 × 12–20 with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.
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