Band Squat Row

Setup

1. 01Anchor a band in front of you at roughly chest height.
2. 02Grab a band end in each hand and step back until it is taut with arms extended.
3. 03Set feet shoulder width apart, toes slightly out.
4. 04Stand tall with shoulders down and core braced.

Execution

1. 01Squat down with arms reaching forward, letting the band tension increase.
2. 02Keep the chest up as you sit to roughly thigh-parallel depth.
3. 03Drive up to standing and row the band ends to your ribs in one smooth motion.
4. 04Squeeze the shoulder blades together, then extend the arms as you begin the next squat.

Checkpoints

• -Heels stay down and knees track over the toes in the squat.
• -Row finishes with elbows close to the body and shoulder blades pinched.
• -Torso angle stays consistent; the band does not pull you forward.
• -Squat and row flow in rhythm without pausing awkwardly between them.

Common mistakes

• -Shrugging the shoulders toward the ears during the row.
• -Letting the band jerk the torso forward out of the squat.
• -Rowing with arms only and skipping the scapular squeeze.
• -Cutting squat depth to rush the row.