Squat Row
Trains the quadriceps, with help from the glutes, lats and upper back. You need a machine. None of our programs use it yet, but you can add it to any session you build.
Free to use. The app works out every weight and times your rest.
Technique
How to do the Squat Row
- Set the cable pulley to a low position and attach a straight bar or rope. Grasp the attachment with both hands and step back until your arms are fully extended, feet shoulder-width apart.
- Lower your body into a squat by bending your knees and pushing your hips back, keeping your arms extended towards the pulley.
- As you push through your heels to stand up, pull the handle towards your torso by bending your elbows and squeezing your shoulder blades together.
- Extend your arms back out as you lower into the next squat. Repeat for the desired number of repetitions.
Form cues
Getting it right
- Coordinate the movement so the row finishes as you reach the standing position.
- Keep your back straight and your chest up throughout the squat.
- Exhale as you stand and row, and inhale as you lower into the squat.
- Avoid leaning back excessively at the top; the pull should come from your back and legs, not momentum.
Muscles worked
What Squat Row trains
In the programs
None of our programs use the Squat Row
It is in the app, so you can add it to any session and log it like anything else. It is just not written into one of our 50 free programs. If you want a quadriceps exercise that is, there are 23 on the Quadriceps page.
Substitutes
Swap Squat Row for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Squat Row for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.