Resistance Band Squat Row

The Resistance Band Squat Row works the Lats (Outer Back) and Mid Back while you hold a squat. Facing a knee-height door anchor, the low squat lowers your center of gravity so you can row heavier tension without being pulled forward.

Muscles Worked: Lats (Latissimus Dorsi), Mid Back (Rhomboids, Trapezius) · also Rear Shoulders, Biceps, Quads, Glutes
Equipment: Door anchor, 2 handles

Man holding a squat facing the anchor with arms reaching forward to two handles, then rowing the handles back beside his chest while staying low. — Start And Finish Positions

Set Up

Anchor:: Secure the band(s) in the door with the door anchor at knee height.
Bands:: Clip each end of the band(s) to a handle.
Body Position:: Hold a handle in each hand and squat 3 to 4 feet from the door, facing it, with your head straight and chest up. Reach your arms straight out in front with forearms parallel to the floor.

Movement

Holding the squat, pull the handles back until your hands are beside your chest. Return to the starting position under control and repeat.

Points To Remember

Hold the handles with a loose grip.
Squeeze your shoulder blades together as you pull.
Keep your arms close to your body.

Questions About The Squat Row

What muscles does the Resistance Band Squat Row work?

The Resistance Band Squat Row mainly works the Lats (Latissimus Dorsi) and Mid Back (Rhomboids, Trapezius). It also works the Rear Shoulders, Biceps, Quads and Glutes.

Do you stand up during the Resistance Band Squat Row?

No. In the Resistance Band Squat Row shown here you hold the squat for the whole set and only the arms and shoulder blades move; the squat keeps you from being pulled forward.