Squat Row: How To, Form & Muscles Worked

Name: Squat Row — exercise demonstration
Uploaded: 2026-09-06T00:00:00+00:00
Description: Combine a squat with a horizontal cable row to drive upward through the legs while pulling the cable toward the upper back, primarily working the back with secondary lower-body involvement.

Combine a squat with a horizontal cable row to drive upward through the legs while pulling the cable toward the upper back, primarily working the back with secondary lower-body involvement.

How to do the Squat Row#

Stand facing the cable machine with feet about hip- to shoulder-width and hold the handles with your arms extended.
Brace your core and lower into a controlled squat, keeping your torso upright and spine neutral.
Drive through your heels to begin standing while simultaneously pulling the handles toward your torso, leading with your elbows.
Squeeze your shoulder blades together at the top of the pull, then slowly extend your arms and descend back into the squat to start the next rep.

Muscles worked#

Primary: Lats (Latissimus Dorsi), Upper back (Rhomboids & Middle Trapezius), Quads (Quadriceps Femoris)
Secondary: Glutes (Gluteus Maximus), Hamstrings (Biceps Femoris, Semitendinosus & Semimembranosus), Biceps (Biceps Brachii), Rear delts (Posterior Deltoid), Abs (Rectus Abdominis)

Frequently asked questions#

What muscles does the Squat Row work?

The Squat Row primarily works the lats, upper back, quads. The glutes, hamstrings, biceps, rear delts, abs assist as secondary muscles — they stabilise the movement and take over when the main target fatigues. If you feel it mostly in the glutes, hamstrings, biceps, rear delts, abs, lighten the load and slow the lowering phase.

What equipment do I need for the Squat Row?

The Squat Row needs the following: Cable. Nothing beyond that is required to run the movement as described above.

Is the Squat Row suitable for beginners?

Not as one of your first exercises. The Squat Row is rated intermediate, so it suits lifters who already have a few months of consistent training behind them. Build the pattern on an easier variation first, then come back to it.

What are good alternatives to the Squat Row?

Lat Prayer, Lat Pulldown, Close Grip Lat Pulldown all train the same primary muscles as the Squat Row. Pick whichever one matches the equipment in front of you.

How to do the Squat Row#

Muscles worked#

Plan your sets

Frequently asked questions#

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