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Cable Row with Squat
Cable machine exercise combining a squat and horizontal row that targets quads, glutes, lats, and core for full-body strength, coordination, and conditioning.
About Exercise
Equipment
Single Cable Machine
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Quads, Lats, Glutes
Secondary Muscles
Lower Back, Biceps, Shoulders, Forearms
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Lats
9/10Teres Major
Glutes
8/10Glute Max, Glute Medius
Traps
7/10Mid Traps
Hamstrings
6/10Biceps Femoris, Semitendinosus
Abs
6/10Rectus Abdominis, Transverse Abdominis
Lower Back
5/10Erector Spinae
Biceps
5/10Long Head, Short Head
Shoulders
4/10Rear Delts
Forearms
3/10Flexors
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Attach handle to cable machine at hip height. Stand facing machine with feet shoulder-width, grasp handle with arms extended, step back to create tension, core engaged.
- Bend knees and hips to lower into squat, allowing arms to extend fully.
- Keep back straight and chest up as thighs reach parallel to floor.
- Drive through heels to stand up while pulling handle toward midsection.
- Lead with elbows, squeeze shoulder blades together at top.
- Extend arms slowly as you prepare for next squat.
- Maintain coordinated movement throughout.
Coaching Tips
Form Cues
- Drive hips back on squat
- Pull elbows back, not hands
- Keep core tight
- Weight in heels
- Squeeze shoulder blades
- Maintain neutral spine
Breathing
Inhale as you lower into the squat; exhale as you stand and pull the cable.
Tempo
2-1-1
Range of Motion
Squat until thighs are parallel to floor; row until handle reaches mid-torso with elbows at sides.
Safety
Safety Notes
- Avoid if lower back pain present
- Start with light weight
- Ensure stable footing
- Consult professional for form issues
- Do not lock knees at top
- Stop if balance lost
Spotting
Not typically required; use machine safeties if available, or have partner nearby for balance support.
Common Mistakes
- Rounding back during squat
- Using momentum to row
- Knees caving inward
- Leaning too far forward
- Incomplete squat depth
- Jerking the cable
When to Avoid
- Acute lower back injury
- Knee joint instability
- Shoulder impingement
Flexibility Needed
- Ankle dorsiflexion for squat depth
- Hip mobility for full squat
- Shoulder extension for row
Build Up First
- Master basic squat
- Master seated cable row
- Coordinate multi-joint movements
Also known as
Cable Squat Row, Squat to Cable Row
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