Exercise Band Squat Row

Beginner Level of Difficulty

The exercise band squat row is a beginner full body exercise. This is an excellent compound exercise that targets the glutes, quads, back and arms and would be suitable for any fitness level.


Picture of Back (middle)

Back (middle)

Middle back muscles are very important as they help to support and strengthen the core muscles at the front of your body.

Picture of Quadriceps


The quadriceps (quads) are a group of four muscles on the front of the thigh. They allow your knee to straighten and provide stability when standing. Your quads are the most important muscle group for maintaining the ability to stand and to walk independently.

Equipment Used

Picture of Exercise Band

Exercise Band

The exercise band is used in resistance training. The bands comes in a variety of colours depending on the amount of tension they offer. The exercise bands give constant resistance throughout the entire range of motion during an exercise and cause less stress on the joints.

Exercise Instructions

exercise band squat row - step 1

Step 1

Start in a squat position with your feet shoulder width apart, body weight sitting on your heels and your lower back flat while holding the band with both arms in front of your body.

exercise band squat row - step 2

Step 2

Stand up tall through your heels while pulling both arms to the side of your chest.

exercise band squat row - step 3

Step 3

Squat back down placing our weight on your heels and fully extend your arms back out in front of your body.