Standing Cable Row with Squat
A dynamic full-body compound exercise that combines a lower-body squat with a cable row. This movement builds functional strength by integrating the glutes, quads, and back muscles into one fluid motion.
This compound movement taxes both the cardiovascular system and muscular endurance, making fatigue management critical. The AI analyzes your RPE and heart rate data relative to the weight used to ensure you aren't sacrificing spinal stability for reps as you tire. Additionally, by tracking recovery metrics like HRV and sleep, the app can adjust the volume of this high-demand exercise to prevent overtraining your posterior chain.
Form Cues
- Stand facing the cable machine with feet shoulder-width apart
- Squat down while keeping your chest up and arms fully extended
- Drive through your heels to stand up explosively
- Pull the cable handles toward your midsection as you reach the top
- Squeeze your glutes and shoulder blades together simultaneously
- Don't round your lower back during the squat phase
- Don't initiate the pull with your arms before driving with your legs
- Don't allow your knees to cave inward as you stand up
- Don't shrug your shoulders up toward your ears while rowing
- Don't lean backward excessively to complete the rep
Common Mistakes
- Rounding the spine
- Using arms too early in the movement
- Disconnecting the squat and row into two separate moves
- Incomplete range of motion
- Hyperextending the lower back at the top
Muscles Worked
This exercise is a powerhouse for functional integration, engaging the quadriceps and glutes to generate vertical force from the ground up. That momentum is transferred through a stable core to the latissimus dorsi and rhomboids, allowing for a powerful rowing motion that builds a strong, resilient back.
Primary
Secondary
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