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Last updated March 5, 2026
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QuadricepsglutesLats
Squat Row
Combine a squat with a cable or band row, squatting down then pulling the handle to your torso as you stand.
Quick facts
- Difficulty
- Moderate
- Mechanic
- Compound
- Force
- Pull
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- Medium
- Calorie Burn
- Medium-High
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
quadsglutes (max)lats
Secondary
hamstringsupper back / rhomboidsbiceps
Equipment & setup
What you need and how to position yourself before starting.
Equipment
cable
Movement pattern
Bilateral
Posture
Standing
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Set a cable pulley to low or mid-height, or use a resistance band anchored at chest height.
- Grip the handle or band with both hands.
- Step 2Starting Position
- Stand facing the anchor with feet shoulder-width apart.
- Step back to create tension, arms extended in front of you.
- Engage your core and maintain a neutral spine.
- Step 3Execution
- Lower into a squat by bending your hips and knees.
- Keep your arms straight during the descent.
- Drive through your heels to stand up while simultaneously rowing the handle to your midsection.
- Squeeze your back muscles at the top of the row.
- Slowly extend your arms and descend into the next rep.