Watermarked 360p preview. Through the API this animation plays without the watermark at 600 × 720, 30 fps. See plans
Upper Legs · Band
Band Squat Row
Band Squat Row is a beginner compound strength exercise that works the quads (upper legs), with the biceps, shoulders and hamstrings assisting. It needs a band and a sturdy surface. A typical prescription is 3 sets of 8-12 reps, and it burns about 6.1 calories per minute.
- Target
- Quads
- Body part
- Upper Legs
- Equipment
- Band
- Category
- Strength
- Mechanic
- Compound
- Force
- Pull
- Sets × reps
- 3 × 8-12
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Quadriceps · Quadriceps Femoris
- Glutes · Gluteus Maximus
- Middle Back · Latissimus Dorsi, Teres Major
- Upper Back · Trapezius, Rhomboids
Secondary muscles
- Biceps · Biceps Brachii
- Shoulders · posterior deltoids
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
- Lower Back · Erector Spinae
How to do Band Squat Row
- Securely loop a resistance band around a sturdy anchor point, at the hip level. Standing with legs at shoulder width, grip the other end of the resistance band palms facing down.
- Begin the exercise in a squat position, keeping your chest up and your arms fully extended in front of you.
- Stand up explosively, while pulling the band with your arms toward your torso, bringing your elbows to your sides.
- Lower your body to a squat position, extending your arms forward. Repeat the movement for the desired amount of repetitions.
Form tips
- Keep your torso upright and avoid rounding your lower back or leaning forward during the movement.
- Drive through the heels of your feet, focusing on your quads and glutes.
- Keep your elbows tucked in when pulling the band near your torso, avoid flaring your elbows.
- Exhale during the explosive part of the movement, inhale while slowly returning to the starting position.
Band Squat Row alternatives
More quads exercises
Band Squat Row FAQ
What muscles does Band Squat Row work?
Band Squat Row mainly works the quads in the upper legs (Quadriceps Femoris, Gluteus Maximus, Latissimus Dorsi and Teres Major). The biceps, shoulders, hamstrings and lower back work as secondary muscles.
What equipment do you need for Band Squat Row?
You need a band and a sturdy surface.
How many sets and reps of Band Squat Row should I do?
Start with 3 sets of 8-12 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Band Squat Row good for beginners?
Yes. Band Squat Row is rated beginner, so it's a sound choice while you learn to train the quads.
How many calories does Band Squat Row burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Band Squat Row?
Other exercises for the quads include Bodyweight Squat, Barbell Clean and Jerk Split Squat, Barbell Clean Grip Front Squat and Barbell Clean-Grip Front Squat (Variation 2).
For developers
Use Band Squat Row in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
# One request returns the exercise and its 720p media links curl "https://api.workoutxapp.com/v2/exercises/ex_6JZVPR" \ -H "X-WorkoutX-Key: YOUR_API_KEY" { "id": "ex_6JZVPR", "name": "Band Squat Row", "model": "male", "counterpartId": "ex_MQUJV4", "target": "Quads", "equipment": "Band", "media": { "mp4": "https://…/ex_6JZVPR/mp4-720.mp4?…", "poster": "https://…/ex_6JZVPR/poster.jpg?…" } }