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Legs · Cable

Squat Row

How to do the squat row, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.

Animated demonstration of the Squat Row
Equipment
Cable
Difficulty
Beginner
Logged as
Weighted reps
Movement
Horizontal Row
Mechanic
Compound
Find more:Quads exercisesCable exercises

How to do it

Attach a handle to a low pulley. Squat while holding the handle, then stand up and pull the handle to your torso in one motion.

  1. 1Hold the cable or TRX straps and drop into a squat, then stand and pull your elbows back into a row, feeling your legs and back working in sequence
  2. 2Maintain a neutral spine and keep your core engaged throughout
  3. 3Control both the squat and the row to feel continuous tension

Common mistakes

  • Don't pull with your arms before completing the squat
  • Avoid rounding your back or letting your knees collapse inward
  • Don't use momentum; isolate each portion of the movement

Muscles worked

The squat row mainly works the quads and glutes, with the hamstrings, lower back, and calves assisting.

  • QuadsPrimary
  • GlutesPrimary
  • HamstringsSupport
  • Lower BackSupport
  • CalvesSupport
  • Upper AbsMinor

Squat Row strength standards

See how your squat row ranks, from Bronze to Champion. These are the same standards the Kovo app uses to rank your lifts.

  • Bronzee1RM97.5 lb
  • Silvere1RM145 lb
  • Golde1RM202.5 lb
  • Platinume1RM262.5 lb
  • Diamonde1RM297.5 lb
  • Champione1RM325 lb

Find your rank

Enter your best set. We estimate your 1RM and match it to a tier.

Kovo tracks this rank automatically as you train, across every lift, and levels you up as you get stronger.

Kovo programs the squat row for you and tracks it every session.

We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.

Get Kovo freeEstimate your 1RM

More quads exercises

See all quads exercises →

Last reviewed April 2026.