라이브러리로시작 
끝 
운동 라이브러리
Band Squat Row
A combination squat and row against a front-anchored band that trains the legs and upper back together, useful for time-efficient conditioning and posture work.
하체밴드Squat plus horizontal pull
주동근
대퇴사두광배근
협응근
둔근능형근후면 삼각근이두
장비
밴드
패턴
Squat plus horizontal pull
준비 자세
- 01Anchor a band in front of you at roughly chest height.
- 02Grab a band end in each hand and step back until it is taut with arms extended.
- 03Set feet shoulder width apart, toes slightly out.
- 04Stand tall with shoulders down and core braced.
수행
- 01Squat down with arms reaching forward, letting the band tension increase.
- 02Keep the chest up as you sit to roughly thigh-parallel depth.
- 03Drive up to standing and row the band ends to your ribs in one smooth motion.
- 04Squeeze the shoulder blades together, then extend the arms as you begin the next squat.
체크포인트
- -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.
흔한 실수
- -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.
프로그래밍 노트
- -Use 2 to 4 sets of 10 to 15 reps in circuits or general conditioning work.
- -Good as a full-body warm-up movement before heavier lower-body training.
- -Progress with a thicker band or by slowing both the squat and the row.