Banded Glute Squat with Pulley Row
Combines lower body power with upper body pull
Glutes & HipsIntermediateStrengthCompound
At a glance
| Muscles worked | Primary: Glutes. Secondary: back and quads |
|---|---|
| Muscle group | Glutes & Hips |
| Difficulty | Intermediate |
| Type | Strength · Compound |
| Sets & reps | 4 sets × 10-12 reps |
| Estimated calories burned | ~65 kcal |
How to do it
- Step 1: Band around thighs and pulley in front
- Step 2: Perform squat while rowing
- Step 3: Drive up through heels
- Step 4: Squeeze glutes at top
- Step 5: Coordinate movements
Equipment
- Resistance band and pulley optional
Coaching tips
Benefits
Combines lower body power with upper body pull
Common mistakes
Poor squat form or rounded back
Make it harder
Increase band tension or weight
Make it easier
Bodyweight squat with row only
Breathing
Exhale on squat and row
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Intermediate · 3 sets × 10-12 each sideGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.