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Back · Intermediate

Cable Squat Row (with rope attachment)

Squat-pattern drill that develops lower-body strength and control using a cable station, with emphasis on the back, quadriceps and glutes.

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Exercise overview

Training details

BackQuadricepsGlutes

Equipment

Cable

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Attach a rope to the lowest pulley, take one end in each hand, and step back until the cable is lightly tensioned.
  2. 02Sit into a controlled squat with the arms long, chest lifted, heels down, and knees tracking with the toes.
  3. 03Drive through the whole foot and stand while rowing the rope toward the lower ribs.
  4. 04Finish tall with the elbows close and shoulder blades squeezed without leaning backward.
  5. 05Extend the arms as you lower into the next squat, keeping the movement connected and controlled.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationCable Squat to Row

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBand Squat RowComparable substituteRunComparable substituteBackpedal Run

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