Squat to Row

• Position: The anchor point can be chest level or below chest level. Grasp both ends (cable or resistance bands) and walk backwards until you reach your desired resistance. Stand with your feet hip width apart, with correct spinal alignment. Knees slightly bent. Lock your shoulders and open your chest. Abs in.
• Movement: Push your hips back and “sit” into a squat, hold for a couple seconds with a straight back looking forward, then push into the ground as you stand up and perform a row. Extend your arms to repeat.

Single-leg Squat to Row

• Position: If you wanted to start with your right side, grasp the handle with your right hand and walk backwards until you reach your desired resistance. Stand with your left leg and your right foot off the ground.
• Movement: Starting with the right side, squat down using your left leg and go as far as you can without extreme discomfort. If your leg gets shaky or the knee starts to move inwards, that is a good sign of where your current depth should end. Hold the squat for a couple seconds and rise up and perform a row.

• Position: If you wanted to start with your right side, grasp the handle with your right hand and walk backwards until you reach your desired resistance. Stand with your left leg and your right foot off the ground.
• Movement: Starting with the right side, squat down using your left leg and go as far as you can without extreme discomfort. If your leg gets shaky or the knee starts to move inwards, that is a good sign of where your current depth should end. Hold the squat for a couple seconds and rise up and perform a row.