Stand on the middle of a resistance band with feet shoulder-width apart, holding handles with arms extended forward at chest height, core engaged and back neutral.

1. Push hips back and bend knees to lower into a squat until thighs are parallel to the floor.
2. Drive through heels to stand up while pulling handles toward your torso.
3. Squeeze shoulder blades together at the top of the row.
4. Extend arms forward as you descend into the next squat.
5. Maintain upright posture throughout the movement.