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Strength exercises Β· Upper body
Isometric squat band row
Difficulty Horizontal pulls
How to perform it
Stand facing a fixed anchor point with a long resistance band attached at roughly chest height. Drop into a squat, hold the position and at the same time row both ends of the band to your torso, squeezing the shoulder blades together. Targets the lats and mid back while the quads, glutes and core work isometrically. Compared to the resistance band row it adds constant loading on the legs and higher demands on stability.
Video demo
Equipment
- Long resistance band (or set)Bodyweight
Muscles worked
Front
Back
Muscles and artwork credits
- Biceps
- Gluteus maximus
- Lats
- Mid and lower traps
- Rear delts
- Rectus abdominis
- Rectus femoris
- Rhomboids (not on the surface map)
- Vastus intermedius (not on the surface map)
- Vastus lateralis
- Vastus medialis
Related exercises
Find another variation and compare difficulty.
Rows
Exercise family Β· pattern: Horizontal pulls
1 family Β· 9 variationsDifficulty
- Resistance band row
- Dumbbell row
- Dumbbell seal row
- Isometric squat band rowCurrently viewing
- Kettlebell row
- Ring row
- Seated cable row
- TRX row
- Barbell row
Difficulty describes how demanding the execution is. It is not a recommended training order.