Cable Row with Squat being performed with proper form

How to do a Cable Row with Squat

Reviewed by Jim Parker, CPT, B.A. Kinesiology

Sets Logged
267,109
Popularity Rank
457th
Difficulty
Intermediate
Hamstrings Strength
90 mSCORE 23rd
Equipment Required

Workouts with Cable Row with Squat

    Target muscles worked

    Primary Muscles
    Hamstrings
    Secondary Muscles
    Back

    Instructions for Proper Form

    Cable Row with Squat is a combination movement that entails combining a Squat with a Cable Row. Both of the exercises included in this combination are compound movements. This exercise targets muscles in both your legs and upper body, and is a great combination for developing upper body strength in a squat position.

    1. Stand upright with your feet shoulder width apart and the cable anchor set to belly button height. 
 Grab ahold of the handles so that your palms are facing in with your elbows bent so that the handles start on the outsides of your torso.
 Bend your knees to lower yourself into a squat while simultaneously extending your arms towards the cable anchor.
 Stand back to upright and row the handles back into your torso keeping your spine in a neutral position throughout the movement.

    Common Form Mistakes

    • Weight Forward

      Allowing your weight to shift forward can lead to the cable pulling you out of position. Keep your weight in your heels throughout the exercise.

    Weight & 1 Rep Max Calculator

    Average Cable Row with Squat standards by male, female, weight, age and height

    Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

    • beginner
      8
      reps
      40
      lbs
      1 Rep Max
      50
      lbs
    • intermediate
      8
      reps
      50
      lbs
      65
      lbs
    • advanced
      8
      reps
      60
      lbs
      75
      lbs

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    Alternatives & Variations to Cable Row with Squat

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      This exercise is a variation on Romanian Deadlifts. Like other Romanian Deadlifts, this is a compound exercise that primarily targets your hamstrings and glutes. The use of dumbbells can help with some limitations in mobility, and is a great starting point for anyone working towards performing Deadlifts or Romanian Deadlifts with a barbell.

    2. 2. Seated Leg Curl

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      Seated Leg Curl is a weighted, isolation exercise that targets the hamstrings. Because a vast majority of lower body exercises tend to be compound movements, this exercise is a great way to isolate the hamstrings for building muscle mass, and developing strength. The use of a machine restricts your range of motion, and adds stability, allowing you to focus on exertion more than stabilizing the movement.

    3. 3. Cable Row

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      Cable Row is a compound movement that primarily targets your back, but also hits your shoulders and biceps. This exercise is often done with a specific cable machine that sets you into the perfect position, but you can also use an adjustable cable to have more control over the direction your resistance is coming from. This is a great exercise for building muscle mass and strength in your back, and is a common addition to most upper body or pull workouts.

    4. 4. Lying Hamstrings Curl

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      Lying Hamstring Curl is a weighted, isolation exercise that targets the hamstrings. There’s a relatively short list of isolation exercises for lower body muscle groups. Because of this, this is a great addition to a lower body workout in order to build strength and muscle mass in the hamstrings specifically. The use of a machine restricts your range of motion, and adds stability to the movement, allowing you to focus on exertion rather than stabilizing the movement.

    5. 5. Kettlebell Sumo Squat

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      Kettlebell Sumo Squat is a squat variation. Like other squat variations, this exercise is a compound movement that targets the hamstrings, glutes and quads. Positioning your feet wider than you would for a standard squat helps to recruit the inner thigh, as well as help individuals with mobility limitations.

    6. 6. Dumbbell Good Morning

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      The Dumbbell Good Morning is a strength exercise that focuses on the posterior chain, including the hamstrings, glutes, and lower back. Holding a dumbbell at chest level or placing two dumbbells on the shoulders, you hinge at the hips and lean forward with a straight back, then return to the starting position. This movement emphasizes hip mobility and back strength, improving posture and stability. It's a versatile exercise suitable for all fitness levels, offering a low-impact alternative to enhance lower back and hamstring flexibility and strength.

    7. 7. Deadlift

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      Deadlift is one of the three powerlifting movements. It’s a compound exercise that primarily targets muscles in the rear chain (backside of the body), and is great for developing strength in these muscles. It’s a staple in most programs, and is often used as a metric for tracking strength.

    8. 8. Kettlebell Swing

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      Kettlebell Swing is a compound, explosive movement that primarily targets the hamstrings and glutes. This is a great exercise for improving power and explosiveness. It's especially helpful in developing glute drive which can help improve a number of different exercises, and sport performance.

    9. 9. Single Leg Romanian Deadlift

      Photo of Single Leg Romanian Deadlift being performed
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      Single Leg Romanian Deadlift is a variation on the more standard Romanian Deadlift. Like other Romanian Deadlift variations, this is a compound movement that primarily targets the glutes and hamstrings. Performing this exercise on one leg, is a great way to identify, and help address, discrepancies in mobility, strength, and stability between sides. This is a great exercise for anyone looking to improve their ability to perform a large number of other compound lower body movements like Squats, Lunges, or even Olympic lifts.

    10. 10. Dumbbell Stiff Legged Deadlift

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      Dumbbell Stiff Legged Deadlift is a variation on the more standard Romanian Deadlift. The use of dumbbells allows for a bit less stability than a barbell variation, while also giving you more freedom in your range of motion. This is a great exercise for anyone looking to improve or work towards Romanian Deadlifts.