Alt FFitness
Build my plan

upper legs#0708

band squat row

An upper legs exercise for your glutes, done with band. Watch the demo, read the tips, then see how many sets and reps suit your goal.

Target muscle
Glutes
Equipment
Band
Type of move
Squat
Difficulty
Beginner friendly
band squat row demonstration
DemoLoops continuously · watch a few reps for the full path

Tips for “squat” moves

How to do it well

  1. Feet about shoulder-width, toes turned out slightly.

  2. Brace your core before you sit down between your heels.

  3. Knees track in line with your toes all the way down.

  4. Drive up through the whole foot and finish tall.

Sets and reps for your goal · beginner

Lose fat
2 × 10–12rest 60 s
Get fitter · your goal
2 × 8–12rest 90 s
Build muscle
3 × 6–10rest 120 s
Get stronger
3 × 5–8rest 150 s
Build a full week around it

Put it to work

Build a week around it

The workout generator picks moves like this one for your goal, schedule and kit — with sets, reps and rest.

Build my workoutAll upper legs exercises

More for your glutes

View all glutes exercises

More with band

View all band exercises

Ready-made workout plansAll fitness calculatorsAll AltF toolsBacklink sites list

The AltF Fitness letter

Keep the momentum.

Training ideas, simple recipes and new free tools from AltF Fitness — in your inbox, without the noise. Unsubscribe any time.

  • New workout ideas
  • Simple high-protein recipes
  • First look at new free tools
Privacy policy