Beginner
BAND SQUAT ROW
Upper legs
Body Part
Glutes
Target Muscle
Band
Equipment
Beginner
Difficulty
Target Muscles
Glutes
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Attach the band to a sturdy anchor point at waist height.
2
Step:2 Stand facing the anchor point with your feet shoulder-width apart.
3
Step:3 Hold the band handles with your palms facing each other and your arms extended in front of you.
4
Step:4 Bend your knees and lower into a squat position, keeping your back straight and chest lifted.
5
Step:5 From the squat position, pull the band handles towards your body, squeezing your shoulder blades together.
6
Step:6 Pause for a moment at the top, then slowly release the tension and return to the starting position.
7
Step:7 Repeat for the desired number of repetitions.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
