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Resistance Band Squat Hold Row
Isometric squat hold with resistance band rows that target quads, glutes, lats, and upper back to build full-body strength and stability; enhances endurance and balance with minimal equipment.
About Exercise
Equipment
Loop Bands
Difficulty
3/5 • Beginner
Primary Muscle Groups
Quads, Lats
Secondary Muscles
Hamstrings, Abs
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Lats
9/10Teres Major
Glutes
7/10Glute Max
Traps
7/10Mid Traps, Lower Traps
Hamstrings
5/10Abs
4/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Anchor a resistance band at chest height to a sturdy point. Stand facing it with feet shoulder-width apart, hold handles with arms extended, then lower into a squat hold with thighs parallel to the floor and core engaged.
- Maintain squat hold with chest up and knees over toes.
- Pull band toward chest by driving elbows back.
- Squeeze shoulder blades together at peak contraction.
- Slowly extend arms to starting position while resisting band's pull.
- Keep lower body isometric throughout all reps.
Coaching Tips
Form Cues
- Knees track toes
- Elbows close to body
- Squeeze blades
- Core tight
- Heels down
Breathing
Inhale as you extend arms; exhale as you pull the band toward your chest while bracing core.
Tempo
2-0-1
Range of Motion
Squat to thighs parallel or below; row until elbows pass torso and hands reach lower ribs, with full arm extension on release.
Safety
Safety Notes
- Avoid if acute knee pain
- Use lighter band if balance issues
- Ensure anchor is secure
- Stop if lower back discomfort
Spotting
Not required; bands provide controlled resistance, but partner can assist with balance if needed.
Common Mistakes
- Rounding back in squat
- Knees caving inward
- Jerking the band
- Leaning forward excessively
- Releasing squat hold early
When to Avoid
- Acute knee injuries
- Lower back strain
- Shoulder impingement
Flexibility Needed
- Hip flexion for squat depth
- Ankle dorsiflexion
- Shoulder extension
Build Up First
- Master basic squat form
- Know resistance band row technique
- Core bracing competency
Also known as
Band Squat Hold Row, Iso Squat Row, Squat Hold Band Pull
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