Squat with Upright Row

Exercise Information

Exercise Name:Squat with Upright Row
Resistance Band Type:A flat resistance band
Equipment Required:
Body Parts Exercised:Lower back, butt, legs, shoulders, arms and core

Exercise Procedure

Exercise Start Position
  1. In a standing position with your feet shoulder-width apart, place the mid-point of the resistance band under both feet and hold one end of the resistance band in each of your hands with your arms bent (elbows lifted high).
  2. Maintain the natural curve in your lower back.
Exercise End Position
  1. Legs bent as low as you can whilst maintaining the natural curve of your lower back.
  2. Arms straight and extended toward the floor with your hands between your ankles.
  3. There should be some tension in the resistance band at this end position.
Exercise Start Position
Exercise End Position
  1. Start by bending at your hips (i.e. move your buttocks backwards) and then bend your legs. Ensure that your knees stay in line with your feet.
  2. Maintain your head in a position in line with your body.
  3. Bend your legs as low as you can whilst maintaining the natural curve of your lower back. Maintaining an active core will assist with this.
  4. Extend your arms toward the floor as you squat down.
  5. As you return to the start position, lift your elbows as high as possible directly in front of you without bending your wrists.
  6. Then, repeat the entire movement.
Modification Options
  1. Vary the strength or length of the resistance band to increase/ decrease the difficulty of the exercise.
Technique Tips
  • Maintain the natural curvature of your lower back.
  • Keep your knees tracking in line with your feet.
  • Maintain your head in line with your body.
  • Breathe out as you extend your legs/ bend your arms and breathe in as you bend your legs/ straighten your arms.
  • Perform the exercise slowly, especially on the way down. Aim for 4-6 seconds per repetition.
Exercise Prescription

1-3 sets of up to 15 repetitions. Note that if you can do more than 15 repetitions of a particular exercise, you should increase the difficulty of that exercise. If you are performing multiple sets, you may do 2-3 sets of the one exercise before moving on to the next exercise or cycle through your whole program 2-3 times.

Up to 60 seconds rest between sets. The duration of rest will be dependent upon the intensity of the exercise for you.

Squat with Upright Row Demonstration Video