Seated Band Row with Knee Tuck
Combines a seated row with a knee tuck for a full upper-body and core compound movement
BackIntermediateStrengthPull
At a glance
| Muscles worked | Primary: Back and abs |
|---|---|
| Muscle group | Back |
| Difficulty | Intermediate |
| Type | Strength · Pull |
| Sets & reps | 3 sets × 10-12 reps |
| Estimated calories burned | ~50 kcal |
How to do it
- Step 1: Sit on the floor with legs extended and the band anchored in front of you
- Step 2: Hold a handle in each hand with arms extended
- Step 3: Pull the handles toward your ribs while tucking your knees in toward your chest
- Step 4: Squeeze your back and abs at the contracted position
- Step 5: Extend back out with control and repeat
Equipment
- Resistance band optional
Coaching tips
Benefits
Combines a seated row with a knee tuck for a full upper-body and core compound movement
Common mistakes
Leaning back too far to assist the row instead of using the back muscles
Make it harder
Use a heavier resistance band or slow the tempo
Make it easier
Separate the row and knee tuck into two distinct movements
Breathing
Exhale rowing and tucking the knees, inhale extending back out
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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