10 Best Band Squat Row Alternatives for Home or Gym

The Band Squat Row is done standing with a band. Ranked closest by our scoring: the Band Squat, the Barbell Full Squat and the Barbell High Bar Squat.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Band Squat Row

Band Squat RowPlay demonstration
Primary muscle
Glutes
Equipment
Band
Difficulty
Intermediate
Type
Compound

Secondary muscles: Hamstrings, Quadriceps, Back

How to perform Band Squat Row
  1. Attach the band to a sturdy anchor point at waist height.
  2. Stand facing the anchor point with your feet shoulder-width apart.
  3. Hold the band handles with your palms facing each other and your arms extended in front of you.
  4. Bend your knees and lower into a squat position, keeping your back straight and chest lifted.
  5. From the squat position, pull the band handles towards your body, squeezing your shoulder blades together.
  6. Pause for a moment at the top, then slowly release the tension and return to the starting position.
  7. Repeat for the desired number of repetitions.
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Ranked Band Squat Row Alternatives

10 substitutes, ranked by how closely each one matches the Band Squat Row on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

  1. Best match
    Band SquatPlay demonstration

    1. Band Squat

    99% match
    • Glutes
    • Band
    • Intermediate
    • Compound

    It uses the same equipment and still works the glutes.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart, with the band placed just above your knees.
    2. Keeping your chest up and core engaged, push your hips back and bend your knees to lower into a squat position.
    3. Make sure your knees are tracking over your toes and your weight is in your heels.
    4. Pause for a moment at the bottom, then push through your heels to return to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: two-legged squat, the same as the Band Squat Row
    • Primary muscle: glutes, the same as the Band Squat Row
    • Equipment: a band, the same as the Band Squat Row
    • Body position: standing, the same as the Band Squat Row
  2. Barbell Full SquatPlay demonstration

    2. Barbell Full Squat

    86% match
    • Glutes
    • Barbell
    • Intermediate
    • Compound

    A good swap when you have a barbell to work with, and it still works the glutes.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart, toes slightly turned out.
    2. Hold the barbell across your upper back, resting it on your traps or rear delts.
    3. Engage your core and keep your chest up as you begin to lower your body down.
    4. Bend at the knees and hips, pushing your hips back and down as if sitting into a chair.
    5. Lower your body until your thighs are parallel to the ground or slightly below.
    6. Keep your knees in line with your toes and your weight in your heels.
    7. Drive through your heels to stand back up, extending your hips and knees.
    8. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: two-legged squat, the same as the Band Squat Row
    • Primary muscle: glutes, the same as the Band Squat Row
    • Equipment: free weights, not a band
    • Body position: standing, the same as the Band Squat Row
  3. Barbell High Bar SquatPlay demonstration

    3. Barbell High Bar Squat

    86% match
    • Glutes
    • Barbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart, toes slightly turned out.
    2. Place the barbell on your upper back, resting it on your traps.
    3. Engage your core and keep your chest up as you begin to squat down, pushing your hips back and bending your knees.
    4. Lower yourself until your thighs are parallel to the ground, or as low as you can comfortably go.
    5. Drive through your heels to stand back up, extending your hips and knees.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: two-legged squat, the same as the Band Squat Row
    • Primary muscle: glutes, the same as the Band Squat Row
    • Equipment: free weights, not a band
    • Body position: standing, the same as the Band Squat Row
  4. Sled Hack SquatPlay demonstration

    4. Sled Hack Squat

    86% match
    • Glutes
    • Sled
    • Intermediate
    • Compound

    A good swap when you have a sled to work with, and it still works the glutes.

    How to perform this exercise
    1. Adjust the sled machine to a comfortable position for your height.
    2. Stand with your feet shoulder-width apart on the platform, toes slightly pointed outwards.
    3. Hold onto the handles or bars for stability.
    4. Lower your body by bending your knees and hips, keeping your back straight and chest up.
    5. Continue lowering until your thighs are parallel to the ground or slightly below.
    6. Pause for a moment, then push through your heels to raise your body back up to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: two-legged squat, the same as the Band Squat Row
    • Primary muscle: glutes, the same as the Band Squat Row
    • Equipment: a machine, not a band
    • Body position: standing, the same as the Band Squat Row
    • Balance: easier to stay steady on than the Band Squat Row
  5. Barbell Low Bar SquatPlay demonstration

    5. Barbell Low Bar Squat

    85% match
    • Glutes
    • Barbell
    • Advanced
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and the barbell resting on your upper back.
    2. Keeping your chest up and core engaged, slowly lower your body by bending your knees and pushing your hips back.
    3. Continue lowering until your thighs are parallel to the ground or slightly below.
    4. Pause for a moment, then push through your heels to return to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Movement: two-legged squat, the same as the Band Squat Row
    • Primary muscle: glutes, the same as the Band Squat Row
    • Equipment: free weights, not a band
    • Body position: standing, the same as the Band Squat Row
  6. Weighted SquatPlay demonstration

    6. Weighted Squat

    85% match
    • Glutes
    • Weighted
    • Intermediate
    • Compound

    A straight swap when you want to keep working the glutes.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart, toes pointing slightly outward.
    2. Hold a weight in front of your chest or on your shoulders.
    3. Engage your core and keep your chest up as you lower your hips down and back, as if sitting into a chair.
    4. Lower until your thighs are parallel to the ground, or as low as you can comfortably go.
    5. Push through your heels to stand back up, squeezing your glutes at the top.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: two-legged squat, the same as the Band Squat Row
    • Primary muscle: glutes, the same as the Band Squat Row
    • Equipment: free weights, not a band
    • Body position: standing, the same as the Band Squat Row
  7. Smith Sumo SquatPlay demonstration

    7. Smith Sumo Squat

    85% match
    • Glutes
    • Smith-machine
    • Intermediate
    • Compound

    A good swap when you have a Smith machine to work with, and it still works the glutes.

    How to perform this exercise
    1. Set up the smith machine with the barbell at hip height.
    2. Stand with your feet wider than shoulder-width apart, toes pointing outwards.
    3. Position yourself under the barbell, resting it on your upper back and shoulders.
    4. Engage your core and keep your chest up as you lower your body down into a squat position, pushing your hips back and bending your knees.
    5. Lower yourself until your thighs are parallel to the ground, or as low as you can comfortably go.
    6. Pause for a moment at the bottom, then push through your heels to return to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: two-legged squat, the same as the Band Squat Row
    • Primary muscle: glutes, the same as the Band Squat Row
    • Equipment: a machine, not a band
    • Body position: standing, the same as the Band Squat Row
    • Balance: easier to stay steady on than the Band Squat Row
  8. Barbell Speed SquatPlay demonstration

    8. Barbell Speed Squat

    85% match
    • Glutes
    • Barbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart, toes slightly turned out.
    2. Hold the barbell across your upper back, resting it on your traps or rear delts.
    3. Engage your core and keep your chest up as you lower your hips back and down, as if sitting into a chair.
    4. Lower until your thighs are parallel to the ground, or as low as you can comfortably go.
    5. Drive through your heels to stand back up, squeezing your glutes at the top.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Movement: two-legged squat, the same as the Band Squat Row
    • Primary muscle: glutes, the same as the Band Squat Row
    • Equipment: free weights, not a band
    • Body position: standing, the same as the Band Squat Row
  9. Jump SquatPlay demonstration

    9. Jump Squat

    85% match
    • Glutes
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart.
    2. Lower your body into a squat position by bending your knees and pushing your hips back.
    3. Jump explosively off the ground, extending your hips, knees, and ankles.
    4. While in mid-air, quickly bring your arms forward for balance.
    5. Land softly on the balls of your feet and immediately go into the next repetition.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: two-legged squat, the same as the Band Squat Row
    • Primary muscle: glutes, the same as the Band Squat Row
    • Equipment: bodyweight only, not a band
    • Body position: standing, the same as the Band Squat Row
  10. Bodyweight Drop Jump SquatPlay demonstration

    10. Bodyweight Drop Jump Squat

    84% match
    • Glutes
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart.
    2. Lower your body into a squat position by bending your knees and pushing your hips back.
    3. Jump up explosively, extending your hips, knees, and ankles.
    4. While in mid-air, quickly bring your feet together.
    5. Land softly on the balls of your feet and immediately drop back into a squat position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: two-legged squat, the same as the Band Squat Row
    • Primary muscle: glutes, the same as the Band Squat Row
    • Equipment: bodyweight only, not a band
    • Body position: standing, the same as the Band Squat Row
    • Balance: harder to stay steady on than the Band Squat Row

Why You Might Need a Band Squat Row Alternative

You might substitute the Band Squat Row because of limited band options, shoulder or low-back pain, or a need for heavier progressive overload. Alternatives let you separate the hip-extension and pulling demands so you can load the glutes more effectively or regress the row to protect the shoulder. Use unilateral patterns to fix left-right imbalances and bilateral lifts to build maximal strength. Technique cue: keep a neutral spine, drive through the heels for hip extension, and pull the elbow back to engage lats and rhomboids during the row.

Band Squat Row FAQ

What muscles does Band Squat Row work?

The Band Squat Row combines hip extension and horizontal pulling, targeting the glutes, quads, hamstrings, lats, and rhomboids. You generate force through the hips while the row requires scapular retraction and elbow extension to load the posterior shoulder and upper back.

What is the best bodyweight alternative to Band Squat Row?

A bodyweight-friendly option is split-squat bodyweight rows using a suspension trainer or table row plus reverse lunges. Cue a straight torso, push through the front heel on the lunge to activate the glute, and pull the shoulder blades together on each row to engage the back.

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Similarity scores compare exercise metadata such as movement pattern, muscles, equipment and body position. They are not a safety rating or a check that you own the equipment. Learn about our methodology