band squat row

Primary target: Glutes
Equipment: Band
Body part: Upper Legs
Secondary muscles: Hamstrings

Secondary muscles

HamstringsQuadricepsBack

Step by step

1
Attach the band to a sturdy anchor point at waist height.
2
Stand facing the anchor point with your feet shoulder-width apart.
3
Hold the band handles with your palms facing each other and your arms extended in front of you.
4
Bend your knees and lower into a squat position, keeping your back straight and chest lifted.
5
From the squat position, pull the band handles towards your body, squeezing your shoulder blades together.
6
Pause for a moment at the top, then slowly release the tension and return to the starting position.
7
Repeat for the desired number of repetitions.

How to perform

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. Bend your knees and lower into a squat position, keeping your back straight and chest lifted. From the squat position, pull the band handles towards your body, squeezing your shoulder blades together. Pause for a moment at the top, then slowly release the tension and return to the starting position. Repeat for the desired number of repetitions.