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.