The Band Squat Row is a compound exercise that combines a squat with a rowing motion to target multiple muscle groups in the body.
How to perform
Instructions for the Band Squat Row:1. Begin by placing a resistance band securely around a sturdy object at chest height.
2. Stand facing the anchor point with your feet shoulder-width apart, holding onto the handles of the resistance band.
3. Start by squatting down, keeping your chest up and core engaged. Lower your hips back and down as if you are sitting into a chair.
4. As you begin to rise back up from the squat position, simultaneously pull the resistance band towards your chest in a rowing motion. Keep your elbows close to your body and squeeze your shoulder blades together at the top of the row.
5. Lower back down into the squat position as you release the row and repeat the motion for the desired number of repetitions.
6. Make sure to maintain good form throughout the exercise, keeping your chest lifted, back straight, and knees in line with your toes.
7. Complete the set on one side before switching to the other side to ensure balanced muscle development.
8. Perform 3-4 sets of 12-15 repetitions for each side to effectively target the upper back, shoulders, arms, and lower body muscles.
Equipment required
Band
Band equipment consists of elastic bands or tubes that provide resistance during exercises. They are commonly used to strengthen and tone muscles, improve flexibility, and increase range of motion. Bands are versatile and can be used for a variety of exercises targeting different muscle groups, making them suitable for strength training, rehabilitation, and physical therapy. The resistance levels can be adjusted based on the tension of the band, allowing for progressive overload and customization for individual fitness levels.