
Muscle Groups
Muscles
Target
Synergist
How to perform Band Squat Row with proper form
Equipment Needed
- Resistance band
Steps:
-
Setup:
- Stand on the middle of the resistance band with feet shoulder-width apart.
- Hold the band handles or ends with both hands, arms extended in front.
-
Starting Position:
- Keep your back straight, chest up, and shoulders relaxed.
- Engage your core.
-
Squat:
- Push your hips back and bend your knees, lowering your body into a squat.
- Ensure your knees track over your toes.
-
Row:
- As you rise from the squat, pull the band towards your torso, keeping your elbows close to your body.
- Squeeze your shoulder blades together at the top of the row.
-
Return:
- Lower the band back to the starting position as you descend back into the squat.
- Maintain control and avoid jerky movements.
-
Repeat:
- Continue the motion for the desired duration.
Tips:
- Keep weight on your heels during the squat.
- Maintain a neutral spine throughout the exercise.
- Adjust resistance by using bands of different thickness or tension.
Exercises

Around The World, Dumbbell
Type: Core
Target: Shoulders, Chest
Synergist: Back

Bench Press, Barbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Bench Press, Cable
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Bench Press, Dumbbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Bench Press, Smith Machine
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Bench Press, Band
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Bench Press, Kettlebell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Bench Press Wide Grip, Barbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Bench Press Wide Grip, Smith Machine
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Cable Crossover, Cable
Type: Upper, Pull
Target: Chest
Synergist: Shoulders

Chest Dip, Bodyweight
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Back, Triceps

Chest Fly, Barbell
Type: Upper, Push
Target: Chest
Synergist: Biceps, Shoulders

Chest Fly, Cable
Type: Upper, Push
Target: Chest
Synergist: Biceps, Shoulders

Chest Fly, Dumbbell
Type: Upper, Push
Target: Chest
Synergist: Biceps, Shoulders

Chest Fly, Leverage Machine
Type: Upper, Push
Target: Chest
Synergist: Biceps, Shoulders

Chest Press, Band
Type: Upper, Push
Target: Chest
Synergist: Biceps, Shoulders

Chest Press, Leverage Machine
Type: Upper, Push
Target: Chest
Synergist: Biceps, Shoulders

Decline Bench Press, Dumbbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Decline Bench Press, Smith Machine
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Incline Bench Press, Barbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps