Cable Row with Squat
10 reps
Sink into a squat as your arms reach out, then stand and row the handles to your torso.
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HAMSTRINGS
Cable Row with Squat
A combo movement that stacks a squat and a cable row into one rep, hitting the legs and upper back together. Both halves are compound patterns, so you build strength across the posterior chain while learning to pull hard from a loaded squat position. It's a time-efficient way to train the whole backside.
How to do it
- 1
Set the cable anchor to about belly-button height and stand tall, feet shoulder-width apart.
- 2
Take the handles with palms facing in and elbows bent so the handles sit at the sides of your torso.
- 3
Bend your knees to drop into a squat while extending your arms forward toward the anchor.
- 4
Stand back up and simultaneously row the handles back into your torso.
- 5
Keep your spine neutral throughout and hold your weight in your heels so the cable doesn't pull you forward.
- 6
Repeat for reps, staying balanced and controlled.