Squat Row
Complete guide to Squat Row. Learn proper form, technique, and execution. Targets Quads, Upper Back. Requires cable. Step-by-step instructions and expert tips.
How to Perform Squat Row
Attach a straight bar to the low pulley of a cable machine and grab it with both hands.
Stand facing the machine with your feet shoulder-width apart and arms extended.
Engage your abs and take a breath.
Simultaneously squat down and let the bar follow your movement, then drive through your heels to stand while pulling the bar toward your lower chest and exhale.
Slowly lower the bar and descend into the next squat and breathe in.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |