band squat row

Attach the band to a sturdy anchor point at waist height.

Stand facing the anchor point with your feet shoulder-width apart.

Hold the band handles with your palms facing each other and your arms extended in front of you.

Bend your knees and lower into a squat position, keeping your back straight and chest lifted.

From the squat position, pull the band handles towards your body, squeezing your shoulder blades together.

Pause for a moment at the top, then slowly release the tension and return to the starting position.

Repeat for the desired number of repetitions.