Squat Row With Bands: Nearly A Full Body Workout In One Exercise

Squat Row With Bands is full body exercise you can do anywhere. Whether you’re a fitness novice or a seasoned gym veteran, this is an exercise you’ll want to add to your routine. Not only is it an effective way to tone and strengthen your body, it’s also a lot of fun. In this article, we’ll discuss the benefits of squat rows with bands, the muscles used, helpful tips and common mistakes. So let’s get started and get fit.

Squat Row With Bands Summary

  • Primary Muscles: Deltoid – Posterior and Quadriceps
  • Secondary Muscles: Adductor Magnus, Brachialis, Brachioradialis, Erector Spinae, Gluteus Maximus, Infraspinatus, Latissimus Dorsi, Pectoralis Major – Sternal, Rhomboids, Soleus, Teres Major, Teres Minor, and Trapezius
  • Equipment: Resistance Band
  • Mechanics Type: Compound
  • Force: Push
  • Utility: Basic
Graphic image of a fit man performing alternate cable triceps extensions.

Squat Row With Bands Instructions

  • Start out with setting up an anchor point for the band at a height level with your waist.
  • Now grab the band handles one in each hand.
  • Pull the handles back beside your abdomen with your while you are standing straight up.
  • Next squat down while allowing the bands to pull your arms straight infant of you.
  • Stand back up while pulling the bands back toward your abdomen.
  • Repeat these squat rows for 12-15 repetitions a set.

Video Tutorial

How To: Squat + Row Exercise with Resistance Bands

Squat Row With Bands Muscles

Target (Agonist)

  • Deltoid – Posterior
  • Quadriceps


  • Adductor Magnus
  • Brachialis
  • Brachioradialis
  • Erector Spinae
  • Gluteus Maximus
  • Infraspinatus
  • Latissimus Dorsi
  • Pectoralis Major – Sternal
  • Rhomboids
  • Soleus
  • Teres Major
  • Teres Minor
  • Trapezius

Dynamic Stabilizers

  • Biceps Brachii
  • Gastrocnemius
  • Hamstrings
  • Triceps – Long Head


  • Levator Scapulae
  • Trapezius – Middle
  • Trapezius – Upper

Antagonist Stabilizers

  • Obliques
  • Rectus Abdominis
Image of the skeletal muscular system with the muscles used in the squat row with bands exercise highlighted in red and the rest in blue.

Benefits of Squat Row With Bands

The squat row with bands is an excellent exercise to include in any strength training or fitness routine. This exercise effectively targets both the deltoid posterior and quadriceps muscles, giving them a great workout. The bands increase the intensity of the exercise, which helps to build strength in these muscles faster. Not only that, but squat rows help to improve balance and coordination, as well as increase core stability. The overall benefit of performing this exercise is that it can help to build muscle mass, improve posture, and promote overall health and fitness.

Tips for Performing Squat Row With Bands

Using bands to perform a squat row is an effective and challenging way to work out. It engages multiple muscles, increases strength and helps to improve balance. The following tips will help you maximize the benefit of this exercise to help you get fit and see results.

  • Select a resistance that makes you work your back. The Band will not effect the effort that you are placing into the squat so make sure that the band is effective for the row.
  • Adjust the resistance by moving closer to the anchor to lower the resistance and farther from the anchor to raise the resistance.
  • Hold the squat, using the band should help stabilize your squat so that you can hold the down position longer to increase the time you quads are under tension.

Benefits and Tips Video

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Frequent Mistakes To Avoid

It’s important to be mindful when doing the squat row with bands to ensure you get the most out of the exercise. To make sure you’re getting the maximum benefit and avoiding any potential injury, there are a few common mistakes to look out for. Below is a list of mistakes to avoid when performing this exercise.

  • Avoid The Urge To Make It To Easy. Your main way to get stronger will be to challenge yourself.
  • Don’t relax your abs. Tightening your abs protects your spine by maintaining your internal pressure.
  • Avoid Using Too Little or Too Much Tension. Too little, and you will not be sufficiently using your primary muscle. Excessive, and it will lead to cheating. Ensure you can accomplish between 8-12 reps with good technique.

Variations and Complementary Exercises

If you want to mix up your workout routine and get creative with the exercise Squat Row With Bands, there are many variations, complementary, and alternative exercises that you can do. Below is a list of exercises that will help you target the same muscles as the Squat Row With Bands.

Graphic image of Barbell High Bar Squat.

Barbell High Bar Squat: The Barbell High Bar Squat is a great complementary or alternative exercise for the Squat Row With Bands. This exercise involves performing a back squat with a barbell positioned on the upper back, just below the neck. The barbell should be held in the hands and the feet should be slightly wider than shoulder width apart. This exercise targets the quads, glutes, and hamstrings more than a traditional squat and allows for more weight to be lifted. Additionally, it is an excellent exercise for strengthening the core and improving balance. As an alternative to Squat Row With Bands, it is an effective way to build strength, size, and power in the lower body while still targeting the back muscles.

Graphic image of Barbell Low Bar Squat.

Barbell Low Bar Squat: The Barbell Low Bar Squat is a great complementary or alternative exercise to the Squat Row With Bands. It is an excellent compound exercise that works many of the same muscle groups as the Squat Row With Bands, but with added weight. The Barbell Low Bar Squat involves placing a barbell across the back of your shoulders and then squatting down, while keeping your back straight and core engaged. This exercise is great for building strength and power in the quads, glutes, hamstrings, and core. It also helps to improve balance and stability by engaging the stabilizing muscles of the core and lower body.

Graphic image of Barbell Narrow Squat.

Barbell Narrow Squat: Barbell Narrow Squat is an excellent alternative or complementary exercise to Squat Row with Bands. This exercise works the quads, glutes, and hamstrings, while also engaging the core muscles. It is performed by standing with feet slightly wider than shoulder width apart, holding a barbell behind the neck with hands slightly wider than shoulder width apart. Keeping the chest up, you then lower yourself down into a squat, keeping the weight on your heels and pushing your hips back. You then stand back up and repeat for the desired number of repetitions. This exercise is great for improving strength and stability in the lower body and can be used as a substitute or addition to Squat Row with Bands.

Check Out These Top Resistance Band Exercises

Graphic image of Barbell Standing Military Press.

Barbell Standing Military Press: Barbell Standing Military Press is a great complementary or alternative exercise to Squat Row With Bands. This exercise requires the use of a barbell and can be performed with a wide range of weights, making it a suitable exercise for beginners and advanced athletes alike. The motion of the exercise mimics the motion of the Squat Row With Bands, but with the added difficulty of pushing the barbell overhead while keeping your core engaged and your back straight. The additional overhead component works to strengthen the upper body, shoulders, arms, and back, while also increasing overall stability and balance. The Barbell Standing Military Press is an excellent way to add variety and challenge to a workout routine.

Graphic image of Barbell Standing Wide Military Press.

Barbell Standing Wide Military Press: The Barbell Standing Wide Military Press is a great complementary or alternative exercise for the Squat Row With Bands. This exercise utilizes the same muscles used for the Squat Row With Bands, but instead of using bands to create resistance, it requires a barbell and weights. This exercise works the deltoids, triceps, and upper back muscles. It also engages the core and glutes as you press the barbell up and hold your body in a stable position. The wide grip of the barbell also increases activation of the shoulder muscles, making this exercise an effective way to build strength and size.

Graphic image of Cable Shoulder Press.

Cable Shoulder Press: The cable shoulder press is a great complementary or alternative exercise to the squat row with bands. It is a multi-joint exercise that targets the anterior deltoids, pectorals, and triceps muscles. To perform this exercise, you stand in an upright position with your feet at shoulder width and hold a cable handle with your palms facing forward. From this position, you press the handle straight up to the ceiling and then lower it back to the starting position. This exercise is great for building strength and stability in the shoulders, chest, and arms. Plus, it can be done using lighter weights than a squat row with bands, making it an ideal choice for those who are new to strength training.

Opposing Complementary Exercises

To maximize the benefits of Squat Row With Bands, it’s important to pair it with exercises that work the opposing muscle groups. Below are a few exercises that target different muscles in the body than those used in the Squat Row With Bands.

Graphic image of Cable Leg Curl.

Cable Leg Curl: The Cable Leg Curl is a great exercise to complement the Squat Row With Bands. This exercise works the opposing muscle group, the hamstrings, and helps to create a balanced lower body. The Cable Leg Curl strengthens the hamstrings and glutes, improving balance and stability. This exercise can help to increase power when combined with the Squat Row With Bands, as it activates the posterior chain which is essential for any explosive movements.

Graphic image of Barbell Bench Press.

Barbell Bench Press: The barbell bench press is a great complementary exercise to the squat row with bands, as it works the opposing muscle group. The barbell bench press is an upper body pushing exercise that primarily works the chest and triceps muscles. It also involves the shoulders and core muscles to a lesser degree. This exercise is great for strengthening the pushing muscles in the upper body, which can help balance out the pulling muscles used in the squat row with bands. The combination of these two exercises can help to create a well-rounded and balanced workout for the upper body.

Graphic image of Decline Dumbbell Bench Press.

Decline Dumbbell Bench Press: The Decline Dumbbell Bench Press is a great complement to the Squat Row With Bands exercise, as it targets the opposing muscle groups. The Decline Dumbbell Bench Press requires the user to lie down with their feet secured at a decline angle and use their arms to push the dumbbells up from their chest while keeping their back flat against the bench. This exercise focuses on strengthening the chest, shoulders, and triceps muscles while engaging the core for stability. The Squat Row With Bands, on the other hand, targets the back muscles and also engages the glutes and hamstrings. By incorporating both exercises into a workout routine, users can ensure that they are effectively targeting all of the major muscle groups in the upper body.


Squat rows with bands are a great way to get fit and tone your muscles. You can use them to target different muscle groups depending on the type of bands you use. With proper form and technique, squat rows with bands can be a great addition to any fitness routine. But it’s important to remember to avoid common mistakes like using too much weight and not engaging your core. So grab your bands, get fit, and have fun! If you’re looking for more fitness tips, be sure to check out our other articles.

References: Wikipedia | ExRx.net | PubMed.gov

Pin image for squat row with bands post. With an image of a man performing the exercise on Top and a graphic of the exercise on the Bottom.

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