Squat hold with band pull-apart

The squat hold with band pull-apart is a combination of the squat hold and band pull-apart. It involves holding the squat position with the thighs at or below parallel to the ground while performing a band pull-apart. The band pull-apart is an exercise targeting the upper back muscles, including the trapezius, rear delts, and rhomboids. The squat hold band pull-apart can be performed for mobility purposes or to increase time under tension on lower-body muscles including the quads, glutes, and hamstrings.


  1. Builds muscular strength and endurance in the hamstrings, glutes, and quads
  2. Can help stimulate strength and growth through time under tension
  3. Works core strength to stay upright and maintain proper position
  4. Great component of a warm-up or circuit workout
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Squat hold with band pull-apart Images


Squat hold with band pull-apart Instructions

Squat hold with band pull-apart muscle diagram