Squat low, then row yourself in, two moves in one.
Keep your body in a straight line through the row, elbows tucked close.
The squat and row chains a full-depth squat into a rowing pull as you rise, quads driving you out of the bottom while the glutes finish the hips and your elbows sweep back at the top. Because the row lands as you stand, the whole body works in one rhythm, legs producing the force and the upper body finishing the rep. It earns its place as a conditioning multiplier, twice the muscle per rep for circuits, warm-ups and anyone short on time.
Efficiency and rhythm. You load the biggest muscles in your legs and finish each rep with an upper-body pull, which doubles the work per rep and makes it a favourite for full-body circuits.
As you rise, per the steps. Drive up with the legs and let the elbows pull back as you approach standing, so the rep flows squat, stand, row as one motion rather than three.
Very. Both halves are self-scaling, deeper squats and a flatter body angle make it harder, shallower squats and a more upright stance make it easier, so it meets you wherever you are.
