Cable Squat Row
Squat and row! This combo exercise targets your legs, back, and core. A full-body burner that builds strength and endurance.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
Cable Squat Row
1. Setup:
- Adjust the cable pulley to a low position.
- Attach a standard handle to the pulley.
2. Starting Position:
- Stand facing the cable machine, about a foot away from the weight stack.
- Grip the handle with both hands, palms facing each other.
- Take a step back to create tension in the cable.
- Stand with your feet shoulder-width apart and toes slightly pointed out.
- Keep your back straight and chest up.
3. Squatting Phase:
- Engage your core muscles to stabilize your body.
- Initiate the movement by bending your knees and pushing your hips back as you lower into a squat.
- Keep your arms extended in front of you, holding the handle, as you squat down.
- Lower yourself until your thighs are parallel to the ground or as low as you comfortably can.
4. Rowing Phase:
- As you reach the lowest point of the squat, pull the handle towards your torso while squeezing your shoulder blades together.
- Ensure your elbows stay close to your body and rise as you pull.
- Hold the contraction for a moment at the top of the row.
5. Returning to Starting Position:
- Slowly extend your arms back to the starting position while simultaneously standing back up from the squat.
- Ensure you maintain control of the cable throughout the movement.
- Repeat for the desired number of repetitions.
Tips:
- Focus on maintaining good form throughout the exercise to avoid injury.
- Start with lighter weights to learn the proper technique before progressing to heavier weights.
- Keep your movements slow and controlled for optimal muscle engagement.