glutesband
band squat row
band squat row is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1. Attach the band to a sturdy anchor point at waist height.
Step 2. Stand facing the anchor point with your feet shoulder-width apart.
Step 3. Hold the band handles with your palms facing each other and your arms extended in front of you.
Step 4. Bend your knees and lower into a squat position, keeping your back straight and chest lifted.
Step 5. From the squat position, pull the band handles towards your body, squeezing your shoulder blades together.
Step 6. Pause for a moment at the top, then slowly release the tension and return to the starting position.
Muscles & body parts
Primary muscles
glutes
Secondary muscles
hamstringsquadricepsback
Primary body parts
thighsglutes
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
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