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Band Swing Rowline
Beginner 40 min

Band Swing Rowline

Calories

295 kcal

Equipment

Resistance Band, Ankle Weight, Kettlebell, Rowing Machine

Intensity

—

Focus

Quads, Glutes, Hamstrings, Calves

Workout Exercises

1

Resistance Band Front Squat

8 min

Resistance Band Quads

Description

A classic squat pattern using a resistance band anchored under both feet and held at shoulder height to load knee extension and emphasize the quads while keeping your torso upright.

How to perform

  1. Step 1

    Step 1

    Stand tall with your feet about shoulder-width apart and the band secured under both feet. Hold the band at shoulder height with your elbows slightly forward, and brace your midsection. Keep your chest up and your heels planted.

  2. Step 2

    Step 2

    Lower into a deep squat by bending your knees and hips at the same time. Keep your torso tall, knees tracking over your toes, and the band tight at your shoulders. Sink as low as you can without your heels lifting or your back rounding.

  3. Step 3

    Step 3

    Drive through your whole foot and stand back up until your hips and knees are straight. Keep your chest up and don’t let your knees cave inward as the band tries to pull you forward. Reset your brace at the top and repeat.