Band Squat Row
Learn how to do the Band Squat Row with proper form and technique. This band exercise primarily targets your Glutes, with secondary emphasis on Hamstrings, Quadriceps, Back.
How to Do the Band Squat Row
Follow these steps to perform the Band Squat Row with correct form:
- 1Attach the band to a sturdy anchor point at waist height.
- 2Stand facing the anchor point with your feet shoulder-width apart.
- 3Hold the band handles with your palms facing each other and your arms extended in front of you.
- 4Bend your knees and lower into a squat position, keeping your back straight and chest lifted.
- 5From the squat position, pull the band handles towards your body, squeezing your shoulder blades together.
- 6Pause for a moment at the top, then slowly release the tension and return to the starting position.
- 7Repeat for the desired number of repetitions.
Band Squat Row Muscles Worked
Primary
Secondary
Exercise Details
- Equipment
- band
- Body Part
- upper legs
- Category
- Extended
Recovery & Training Frequency
- Recommended Recovery Time
- 2–3 days
- Weekly Frequency
- 2–3 sessions per week
- Why
- Multi-joint dumbbell or cable movements targeting large muscles require 48–72 h between sessions. The lower absolute load compared to barbell variants typically reduces CNS fatigue, allowing twice-weekly frequency.
Sets & Reps by Goal
Strength
- Sets
- 3–5
- Reps
- 3–6
- Rest
- 2–3 min
Progressive overload is key — add weight when you can complete all reps with solid form.
Hypertrophy
- Sets
- 3–4
- Reps
- 8–15
- Rest
- 60–90 s
Aim for 2–3 RIR on most sets. The moderate rep range with controlled tempo maximises metabolic stress and mechanical tension.
Endurance
- Sets
- 2–3
- Reps
- 15–25
- Rest
- 30–60 s
High-rep sets at 50–60% 1RM build muscular endurance without excessive fatigue accumulation.
Which Workout Splits Include Band Squat Row?
Based on the muscles this exercise targets, it fits naturally into these training splits and day types:
Push / Pull / Legs
Leg Day
Upper / Lower
Lower Day
Full Body
Any session
Bro Split
Leg Day
Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.
Related Exercises
Frequently Asked Questions
What muscles does the Band Squat Row work?
The Band Squat Row primarily targets your Glutes. Secondary muscles worked include Hamstrings, Quadriceps, Back. This makes it an effective exercise for developing your upper legs.
What equipment do I need for the Band Squat Row?
The Band Squat Row requires band. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.
How do I perform the Band Squat Row with proper form?
Start by Attach the band to a sturdy anchor point at waist height. Stand facing the anchor point with your feet shoulder-width apart. Hold the band handles with your palms facing each other and your arms extended in front of you. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.
How often should I do the Band Squat Row?
For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Multi-joint dumbbell or cable movements targeting large muscles require 48–72 h between sessions. The lower absolute load compared to barbell variants typically reduces CNS fatigue, allowing twice-weekly frequency.
What are the best sets and reps for the Band Squat Row?
It depends on your goal. For strength: 3–5 sets of 3–6 with 2–3 min rest. For hypertrophy (muscle growth): 3–4 sets of 8–15 with 60–90 s rest. For endurance: 2–3 sets of 15–25 with 30–60 s rest.
Which workout splits is the Band Squat Row best for?
The Band Squat Row fits well into the following training splits: Push / Pull / Legs (Leg Day), Upper / Lower (Lower Day), Full Body (Any session), Bro Split (Leg Day). It is classified as a legs, lower movement.
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