Cable Squat Row
Squat and row! This combo exercise targets your legs, back, and core. A full-body burner that builds strength and endurance.
The Cable Squat Row is a compound exercise that mainly works the quads and back, with help from the core. You'll need: cable handle attachment or cable machine.
Required Equipment
Cable Squat Row Muscles Worked
Primary
Quads (quadriceps femoris); Lats (latissimus dorsi)
Secondary
Abdominals (rectus abdominis); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Cable Squat Row Variations and Alternatives
How to do the Cable Squat Row
Attach a rope handle to a low pulley cable station and hold the ends with a neutral grip while stepping back.
Stand with your feet shoulder-width apart, arms fully extended in front of you, and lower into a deep squat.
As you push through your heels to stand up, simultaneously pull the rope toward your lower ribs.
Squeeze your shoulder blades together at the top of the row while finishing your standing position.
Control your arms back to the starting extension as you lower yourself back down into the next squat repetition.
Cable Squat Row FAQs
What muscles does the Cable Squat Row work?
The Cable Squat Row mainly works the quads and back, with help from the core. The main muscles are the quadriceps femoris and latissimus dorsi.
What equipment do you need for the Cable Squat Row?
Cable handle attachment or cable machine.
Is the Cable Squat Row a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Cable Squat Row go on?
It belongs on pull day in a push/pull/legs routine.
What are some Cable Squat Row variations and alternatives?
Similar exercises include the Cable Squat, Cable Front Squat, Cable V-Bar Front Squat and Cable Goblet Squat.
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