Exercise guide
Band Squat Row
- Intermediate
- Compound
- Rep-based
- Back
- Shoulders
The Band Squat Row is a full-body compound exercise that integrates a lower-body squat with an upper-body pull to build functional strength, coordination, and stability across the posterior chain and core.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Anchor a resistance band to a power rack at chest height.
- Grasp the handles or the band with both hands, palms facing each other, and step back until the band is taut with arms fully extended.
- Set your feet shoulder-width apart with toes slightly pointed out and your core engaged.
How to do it
- Inhale and lower your hips into a squat, keeping your arms extended and your chest lifted.
- Exhale and drive through your heels to return to a standing position.
- As you reach the top of the squat, pull the band toward your ribcage by driving your elbows back and squeezing your shoulder blades together.
- Inhale as you slowly extend your arms back to the starting position with control to complete one rep.
Form checklist
- Keep your weight distributed through your heels and midfoot during the squat.
- Maintain a neutral spine and avoid rounding your shoulders as you pull.
- Ensure your knees track in line with your toes, not caving inward.
- Keep your elbows tucked close to your sides during the rowing phase.
Pro tips
- Focus on a fluid transition; start the rowing motion just as your hips reach full extension for maximum power transfer.
- Pause for one second at the peak of the row to maximize the mind-muscle connection in your lats and traps.
Make it harder
- Perform the row while holding the bottom of the squat position to increase time under tension for the quadriceps and glutes.
- Step further away from the anchor point or use a thicker resistance band to increase the pull tension.
Frequently asked
- What muscles does the band squat row work?
- The band squat row primarily targets the lats, rhomboids, and trapezius, and also works the abs, biceps, deltoids, and erector spinae as secondary muscles.
- What equipment do you need for the band squat row?
- The band squat row uses resistance band.
- Is the band squat row good for beginners?
- The band squat row is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.